March 12 2016
WOD NOTES: Taking 16.3 and breaking it down for us. Fitness Dynamic Prep Band chest opener x 30 seconds Band lat stretch x 30 seconds PVC passthru x 12 20 minutes Power snatch technique work 7 minute AMRAP 15 Heavy Kettle bell swings 5 Strict Pullups Performance Dynamic Prep Band chest opener x 30 seconds Band lat stretch x 30 seconds PVC passthru x 12 20 minutes Power snatch technique work 7 minute AMRAP 10 Power Snatch 75/55 3 CTB Pullups Sport Dynamic Prep Band chest opener x 30 seconds Band lat stretch x 30 seconds PVC passthru x 12 5 minutes Assault bike warmup Empty bar Power snatch + muscle snatch + push press + drop snatch + 5 kipping swings Workout prep Practice with and without hook grip, practice grip width on the BB Practice Bar MU timing 2-3 sets 20 seconds Assault bike 5 power snatch 75/55…
March 11 2016
WOD NOTES: How stable are you? Well, let’s find out with this one! Some strict gymnastics work mixed with kettle bell work. For our Performance group add load on both movements, working up to a heavy set. Fitness 15 minutes: TGU technique work 5 sets 1 TGU each side 10 Australian Pull ups Rest 2 minutes Performance 15 minutes: TGU technique work NFT 5 TGU each 5 Strict pull ups 4 TGU each 4 Strict pullups 3 TGU each 3 Strict pullups 2 TGU each 2 Strict pull ups 1 TGU each 1 Strict pull up Sport Well? You either have bar MU or you don’t? Let’s play around with some technique today…
March 10 2016
WOD NOTES: This weeks kettle bell and movement based training session. This will test your mobility and stability. Fitness Dynamic prep Toe reach series Bird dogs x 6 Band pull aparts x 12 5 minutes Review and prep movements for the workout EMOM x 24 Minute one = single arm KB swing x 20 reps Minute two = Assisted Cossack x 6 Minute three = KB bottoms up, two hand press x 10 Minute four =Hollow hold x 20 sec Performance Dynamic prep Toe reach series Bird dogs x 6 Band pull aparts x 12 5 minutes Review and prep movements for the workout EMOM x 24 Minute one = single arm KB swing x 20 reps Minute two = Shin box x 6 reps Minute three = KB snatch x 10 each Minute four = Hollow rock x 15 reps Sport Dynamic prep Band front rack release x 30…
March 09 2016
WOD NOTES SKWAT day. Positional RM? What? Some days the bar feels light and other days it feels heavy as hell! Work up to a load that is challenging while you maintain perfect posture. All Levels Dynamic prep Band perfect stretch x 30 sec Mace 360’s x 5 each Band goblet squat x 6 20 minutes Work up to today’s positional 3 RM Back Squat 4 sets DB Walking lunges x 20 steps Russian twist x 20 Rest 3 minutes between sets