March 03 2016
WOD NOTES: Longer intervals training today. Pick your cardio piece and use it for the entire workout. The rest will be longer or shorter based on time to complete each piece. All athletes start on a 8 minute clock: 8 min : 16 min : 24 min : 32 min Fitness and Performance Dynamic prep Band lat stretch x 30 sec Primal pass thru x 6 Supine alternating toe touches x 3 each 5 minutes Prepare your cardio piece then… 4 sets for times Every 8 minutes start 800 m run or 1000 m row 0r 800 m Ski or 1.5 KM Assault bike WL Athletes Empty bar prep Muscle snatch + Power snatch + Heaving snatch balance + OHS Snatch 8 x 1 @60% Clean and Jerk 8 x 1 @60% CF Athletes Front Squats 5-3-1-3-5 @60-70-80-75-65% Every 2 minutes x 6 sets 1 Split Jerk @60-75% 3 sets…
March 02 2016
WOD NOTES: Today’s focus is on developing pushing and pulling strength. Now the question is “to kip?…or not to kip?” Well…the answer is based on the individual. If you lack gymnastics strength? The answer is keep it strict. If your strength is solid but you require endurance and pacing development? Then kipping is the answer. Keep your long term goals in mind, work your weaknesses and you will continue to develop, avoid plateaus and injury. Fitness Dynamic prep Standing band pull aparts x 12 Prone band pass thru’s x 12 KB Windmill x 2 each side 4 sets Seated alternating DB Shoulder press x 20 reps (10 each arm) Elbows out ring rows x 12 Bench Dips x 5-8 reps 3 sets 60 seconds AMRAP Pull ups 60 seconds AMRAP Push ups 2 minutes Rest Performance Dynamic prep Standing band pull aparts x 12 Prone band pass thru’s x 12…
March 01 2016
MARCH NOTES: The Open is here! But no need to worry? Our Fitness and Performance programming will continue to be focused on GPP. Expect a lot of strength training this month including DB, BB and gymnatics strength. WOD NOTES: Some long grunt work today. Keep focused and maintain consistent effort. With larger classes we will run with a staggered start. 2 athletes start on the bikes. When the bikes are available the next 2 athletes start. The workout should take aprox. 20 minutes. Fitness For time: 50 Calorie Assault Bike 25 Calorie Ski 100 Calorie Row Performance For time: 75 Calorie Assault Bike 50 Calorie Ski 150 Calorie Row Sport Consistency is the name of the game today. Power Snatch 3 sets x 1 @70% Power Clean 3 sets x 1 @70% WL Athletes Front Squats 3 sets x 3 @70% CF Athletes 6 sets 250 m row Rest 60…