April 21 2016
WOD NOTES Pick 2 movements, skills etc…and perform reps on the minute. Fitness and Performance 20 minute EMOM Goat session Sport Keep percentages below 80% today 7 sets Mid shin + Above knee + Power Position + Full Snatch 5 minutes Jerk balance foot work drills 7 sets Clean + 2 jerks 15 minute flush @lower HR Row + Bike + Ski
April 20 2016
WOD NOTES Yup this is a repeat from last month. This is a great test of your repeated power output. Fitness and Performance Dynamic prep Frogger pulses x 12 Star fish x 12 3 position calf raises x 6’s 5-8 minutes Empty sled sprints Shuttle runs Assault bike 5 sets 1 minute Assault Bike 2 minutes Rest 1 minute Sled Push @150# 2 minutes Rest Compare to last month Sport Lower intensity aerobic work Buy – in 2000 m row @5 k pace 20 minute AMRAP 10 Sand bag clean and press @45 lbs 200 feet sled push @150 lbs 20 calorie ski erg Mace 360’s x 12’s Cash out 2000 m row @10 k pace
April 19 2016
WOD NOTES Compare your results to March 7 2016. Fitness Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5-5-5-5-5 Every 4 minutes x 5 sets 250 m row 15 Push ups Performance Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5 @60% 5 @65% 3 sets x 5 @70% Every 4 minutes x 5 sets 200 m Ski erg 10 HSPU (strict max + kipping to finish) Sport Dynamic prep Wall clock shoulder release x 6 Biceps opener 5/5/5/5 Triceps opener 5/5/5/5 Lower volume week for our Sport crew, keep it fun and dial in your technique. Use percentages based off RPE not actual RM’s. Snatch 6 x 1 @65 – 75% Power clean and Jerk 5 x 1 @65 – 75%…
April 18 2016
WOD NOTES Longer intervals today Intensity is based on your individual training needs. If you are full of power & speed then the goal is smooth, efficient and consistent efforts at 70-85%. If you are the go for days aerobic engine the goal is maintaining a higher output. Good luck and train with intention. Fitness and Performance Every 8 minutes x 4 sets 1000 m row or 800 m run Sport Every 8 minutes start Rd one: 400 m run 15 CTB Rd two: 400 m run 12 Ring MU Rd three: 400 m run 9 Bar MU Rd four: 400 m run 6 Rope climbs