Monthly Archives: February 2016

WOD NOTES: Some strict strength work today. Maintain the mind body connection while performing each rep today. Gaining strength and adding muscle mass are essential for long term health. Not to mention that looking good naked is always a good bonus 😉 Fitness and Performance Dynamic Prep: 1-3 sets based on individual needs Supernova hamstring floss x 10 pulses Banded Good morning x 10 reps Quadruped Open book x 6 reps 4 sets 8 Dead lifts @50-70% 3112 4 sets Chinese DB Rows x 8-12 reps Ring Scapular contractions x 8-10 reps Strict hanging knee raises x 6-10 reps Rest 60 seconds between movements WL Athletes Dynamic Prep: 1-3 sets based on individual needs Supernova hamstring floss x 10 pulses Banded Good morning x 10 reps Quadruped Open book x 6 reps Clean grip Dead lift 5 x 3 @90-110% 4 sets Chinese DB Rows x 8-12 reps Hinge rows…

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WOD NOTES: Strict gymnastics work today. Be sure to rest the appropriate duration between sets. The goal is to make each movement perfect, not to race the reps. The appropriate tempo will be be discussed for each movement before starting. Building foundational movements require time and practice. Fitness and Performance Dynamic Prep: 2-3 sets based on individual needs Band assisted perfect stretch x 30 sec each Super nova pec release x 45 sec each Boot Straps x 3 reps 5 sets: 3 – 5 pull ups Rest 6o seconds between efforts 5 sets: 6 – 10 push ups Rest 6o seconds between efforts 5 sets: 10 – 15 Hollow rocks Rest 60 seconds between efforts 5 sets: 15 – 20 Air squats Rest 60 seconds between efforts Sport Dynamic Prep: 2-3 sets based on individual needs Band assisted perfect stretch x 30 sec each Super nova pec release x 45…

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WOD NOTES: The overhead squat is a big test of your overall function. If you do not have the required mobility and stability for this movement please follow the Fitness programming today. The movements will help develop your overhead stability. Dynamic prep 3 sets with a dowel Band chest opener x 60 sec Dowel pass thru’s x 10 Dowel or light bar OHS x 8 reps Fitness 5 sets Scapular ring rows x 8-12 reps Single arm KB/DB OHS x 3 each (pause at bottom) Supernova roll on pecs/lats/triceps x 60 sec Rest as needed between movements Performance and Sport OHS 3-3-3-1-1-1-1

WOD NOTES: Score will be calories on the machine plus burpees. With a 2 minute break between efforts this is a green light to go fast. Fitness and Performance 3 sets for reps 60 seconds Ski 60 seconds Burpees 2 minutes Rest 60 seconds Assault Bike 60 seconds Burpees 2 minutes Rest Sport 5 sets Hang Snatch doubles @70% – 80% (working proper foot work) 5 sets Power clean + Power Jerk doubles @70% – 80% (hold for 3 seconds in the lockout) Snatch pulls 4 x 3 (up to 105%) EMOM x 14 minutes Evens = Bar MU x 2-5 Odds = Strict Deficit HSPU x 2-5 @4″

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