Monthly Archives: December 2015

WOD NOTES: Hypertrophy training today. Make sure to use the appropriate loading. Fitness and Performance Back Squats 4 x 8-10 reps 4 sets NFT: Bend over DB lateral raises x 8-12 Band triceps push downs x 12-15 Bulgarian split squat x 6-8 each Sport 5 sets Pause Snatch + pause hang snatch 3 seconds at the knee 5 sets 1 BTN Split Jerk + 1 Squat Jerk + 1 OHS maintaining your jerk grip Gymnastics tester: 2:00 min max CTB 1:00 min rest 2:00 min max T2B 1:00 min rest 2:00 min max HSPU

WOD NOTES: This will be a test of your pacing strategy. We tested the 2K last week and you should have a good understanding of the effort required. Plan your 2 K pace ahead of time and build intensity every 500m. Your race pace will be discussed with your trainer. This workout will be run in heats today. All levels Start the clock: 500 m ski 30 Burpees Record time to complete Then at 5 minutes on the clock For time: 2000 m row

WOD NOTES: Team WOD today. Complete movements in any order or pattern you decide. Goal is max points. Everyone working at the same time. Pay attention today, random tasks will be required throughout the WOD. Fitness and Performance Teams of 3, “Pick your path” 30 minute AMRAP 200 sit ups (1/2 point) 200 KB Swings 24/16 (1 point) 200 Wall balls 20/14 (2 points) 200 push ups (1 point) 200 calorie row (1 point) 200 DU (1/2 point) Sport Snatch waves 75-80-85% 80-85-90% 85-90-95% BTN Block Jerks Work up to heavy single HBBS Work up to 4 RM

WOD NOTES: Strict gymnastics strength work. Make sure to rest enough between movements. This will be a test of your hip and ankle mobility. The “high” box jump should be a challenge, but landing softly with control is key. Fitness and Performance 3-4 sets: Pistol mobility & strength Twisting squats x 5 reps Cossack x 10 reps 5 sets NFT Assisted pull ups x 5-8 Hollow rocks x 20 or hollow hold x 30 sec High box jumps x 5 Sport 3-4 sets: Pistol mobility & strength Natural leg extension x 5 reps Hawaiian Squat x 5 reps each 5 sets NFT Strict pull ups x 10 Hollow rocks x 20 High box jumps x 5

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