Jan 21 2016
WOD NOTES: Descending workouts are a nice way to get in some serious volume. Fitness Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec For time: 10-9-8-7-6-5-4-3-2-1 KB Swings Jumping pull ups Between each set perform 50 SU Performance Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec For time: 10-9-8-7-6-5-4-3-2-1 KB Swings 24/16 Pull ups Between each set perform 20 DU Sport Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec Jerk prep: 3 minutes foot work drills 3 minutes tall jerks with empty bar EMOM x 12 Jerk with hold in lock out @70-85% 5 sets Jerk dips x 3 @90-115% HBBS Work up to heavy double in 15…
Jan 20 2016
WOD NOTES: Some straight forward “grunt work” today. Scores are calories + burpees With so much rest between efforts make sure to push it today. This will more of a mental test then a physical one. Fitness and Performance 4 sets: Chinese DB Row x 10-12 reps Rest 60 seconds Heavy KB Swing x 12-15 reps Rest 60 seconds 60 seconds DU Practice 4 sets for reps 60 sec Ski erg (cals) 60 sec Burpees 2 minutes Rest Sport 10 sets 500 m Row 60 sec rest between sets Set 1-4 : @26 SPM Set 5-6 : @28 SPM Set 7-8 : @30 SPM Set 9-10 : @32+ SPM *Track calories on each piece
Thursday night Olympic Weightlifting class?
Hey REBELS, Our Thursday night schedule will look a little different starting February 2016, 6:30 pm will now be an Olympic Weightlifting class for all levels. This class is the perfect place to start if you are new to adding Olympic lifts into your training program. The two competition lifts in Olympic Weightlifting are the Snatch and the Clean and Jerk. This class will be focused on developing the technical ability to perform both lifts. The benefits of Olympic Weightlifting are explosive strength, increased mobility and a greater range of motion. Properly executed, the snatch and the clean and jerk are both dynamic and explosive while appearing graceful. We look forward to watching you all develop into graceful, dynamic Olympic lifting REBELS. See you Thursdays 🙂 Zac
Jan 19 2016
WOD NOTES: Some straight forward strength work today. Fitness and Performance Strict press 3-3-3 Push press 5-5-5 4 sets DB Tate press x 6-8 reps Band reverse fly’s x 12 Hollow body hold x 30 seconds Sport Snatch x 3 waves 70-75-80% 75-80-85% 80-85-90% Every 3 minutes x 6 sets Pause Front Squats x 3-4 reps (3 seconds in the bottom) For times: 25 MU Rest 3 minutes 75 wall balls 20/14 Rest 3 minutes 100 calorie Row Accessory work 4 sets GHD hip extensions x 10-12 (w/load) Rest 60 seconds Strict T2B x 5-8 reps Rest 60 seconds Chinese Rows x 8-10 reps