Monthly Archives: November 2015

WOD NOTES: Straight forward intervals. Fitness and Performance 4 sets for times 400 m row 25 DU 20 KB Swings 15 Air squats Rest 1:1  

WOD NOTES: This will be a challenging workout. Pushing and pulling max reps will challenge your muscular endurance. The bench press loading will be discussed with your trainer, although the loading will remain the same for all 5 sets. This should be performed as a complex, moving from the bench directly into the pullups then resting as needed. Fitness  5 sets for reps Bench press x max reps @80% Assisted pull ups x max reps Rest as needed (3-5 minutes) Performance “Lynne” 5 sets for reps Bench press x max reps @BW Pull ups x max reps Rest as needed (3-5 minutes) Sport 30 minutes Snatch Work up to 65% Working speed and position 30 minutes Clean and Jerk Work up to 65% Working speed and position HBBS 5 x 2 @80%

WINTER CHALLENGE NOTES: If you are participating in the winter challenge this weekend? Monday – Friday your training should be lighter and mobility focused. It’s okay to sweat and move but keep the intensity relatively low. Make sure to sleep and eat well this week. WOD NOTES: Some straight forward intervals today. Row pace should build on each piece and finish with a max effort. Smooth, full strokes throughout each piece. Fitness Teams of 2, 400 calorie row 80 Calorie row each @22-24 SPM 60 Calorie row each @24-28 SPM 40 Calorie row each @26-30 SPM 20 Calorie Row @ME Performance and Sport Teams of 2, 500 calorie row 100 Calorie row each @22-24 SPM 75 Calorie row each @24-28 SPM 50 Calorie row each @26-30 SPM 25 Calorie Row @ME ….if you don’t have a teammate? Rest 1:1

WOD NOTES: Some straight forward “grunt work”. Its simple cardio and pushing yourself hard today. Fitness and Performance x 2 sets 60 seconds Assault bike 60 seconds Burpeees 2 minutes Rest 60 seconds ski erg 60 seconds Burpee 2 minutes Rest 60 seconds Row 60 seconds Burpees 2 minutes Rest Sport Snatch 3×2@85%, 3×1@95% 5 x 2 Position Clean & Jerk (Floor, above knee) HBBS 2@75 2@80 2@85 1 @80 1 @85 1@90 1 @85 1 @90 1 @95