Feb 24 2016
WOD NOTES: Work can be divided as needed. If class numbers are uneven? And you need to perform this workout alone? Then… 5000# Bench press 2000 m row Perform as intervals = Bench + Row + Rest 2 minutes between rounds All levels Dynamic prep Band pull aparts x 10 Indian club circles x 12 Scapular push ups x 8 Teams of 3, 15,000 # Bench press 5,000 m row 2 people working, one person resting (spotting)
Feb 23 2016
WOD NOTES: Goals for today’s workout are UB and smooth. Maintaining efficient, smooth movement patterns should give you added rest between minutes. Fitness Dynamic prep Russian baby makers x 6 90/90 band shoulder rotations x 6 each Scapular push ups x 8 reps EMOM x 20 Minute 1 = 10 Wall balls Minute 2 = 10 V Sits Minute 3 = 10 Step ups Minute 4 = 30 seconds DU practice Performance Dynamic prep Russian baby makers x 6 90/90 band shoulder rotations x 6 each Hanging Scapular contractions x 8 reps EMOM x 20 Minute 1 = 15 Wall balls 20/14 Minute 2 = 10 T2B Minute 3 = 12 Box jumps 24/20 Minute 4 = 30 DU Sport Dynamic prep Prayer stretch x 45 sec Wrist mobility x 45 sec Mace 360’s x 10 Empty bar warmup hang power clean + front squat + push press + power…
Feb 22 2016
WOD NOTES: REBEL biathlon. Goal is unbroken reps. Keep the rowing intensity lower today to allow unbroken gymnastics reps. Make sure to rest enough between each movement to set yourself up for success. Fitness 30 minute AMRAP 500 m row 3 Horizontal Ring rows (UB) 5 strict push ups (UB) 10 perfect air squats If you have to break up the reps = 250 m ski penalty Performance 30 minute AMRAP 500 m row 5 strict pull ups (UB) 10 strict push ups (UB) 15 perfect air squats If you have to break up the reps = 250 m ski penalty Sport 30 minute AMRAP 500 m row 5 strict CTB pull ups (UB) 8 strict ring dips (UB) 10 alt pistols (UB) If you have to break up the reps = 250 m ski penalty
Feb 20 2016
WOD NOTES: Squat day!!!! Start your front squats @50% then add 5% to each set if your position remains solid. If you are doubtful of your true 1 RM then make sure to talk to your trainer before hand and discuss starting weight and how to complete the workout. Fitness and Performance Dynamic prep Banded perfect stretch x 30 sec Banded goblet squats x 6 reps Super nova pec opener x 30 sec 4 sets of 8 Front Squats Then… 4 sets of 8 Back Squats Sport Today we will perform a WL meet mock up. Planning your warmup, and deciding on your openers are key today. Good luck REBELS. WL Athletes 45 minutes 3 attempts Snatch 45 minutes 3 attempts C&J CF Athletes Go through a nice warm up with the 2 lifts and work up to opening weights. Then…complete this little burner 8 minute AMRAP 3-6-9-12-15-18 etc… Thrusters…