June 25 2016
WOD NOTES Three pieces for today’s workout. Be sure to use your rest time wisely. Fitness and Performance Part one: 4 minute AMRAP 3 Power cleans 135/95 6 Push ups 9 Air Squats — Rest 4 minutes — Part two: 5 minute AMRAP 1000 m row AMRAP Burpees — Rest 4 minutes — Part three: 6 minute AMRAP 250 m Farmer Carry AMRAP Wall balls Sport Dynamic prep Indian club circles x 20 Band reverse fly’s x 12 Band overhead squats x 10 40 minutes Light Snatch and C&J practice 20 minutes Mobility and mental prep for upcoming WL meet
June 24 2016
WOD NOTES Developing rowing technique. Today we will be using some simple drills during the warmup. We will use the power curve on the PM5 monitors. More information and details in class today. All levels 5 minute Row warm up 1 min = leg only 1 min = leg and hips only 1 min = full stroke @20-22 SPM 1 min = full stroke @22-24 SPM 1 min = full stroke @24-28 SPM With a partner for max meters 1 min Row 1 min Rest 2 min Row 2 min Rest 3 min Row 3 min Rest 2 min Row 2 min Rest 1 min Row 1 min Rest Keep the SPM between 26-32 and a RPE of 75-85%
June 23 2016
WOD NOTES We have a longer benchmark MetCon today. Make sure to break up your sets early to avoid failure. For the DB exercises make sure to use a loading that is challenging. Fitness 20 minute AMRAP 10 Strict DB shoulder press 15 Bent over DB Row 20 Reverse lunges Performance Strict Mary 20 minute AMRAP 5 Strict HSPU 10 Pistols 15 Strict Pull ups Sport Dynamic prep Prayer stretch x 45 sec Band front rack release x 45 sec Perfect stretch x 45 sec Power Snatch Work up to 65% Then 3 sets @70% Clean and Jerk Work up to 60% Then 3 sets @65% Jefferson curls x 3’s Partner pancakes x 45 sec Super nova roll pecs, triceps x 2 minutes each
June 22 2016
WOD NOTES Time to work those nagging weaknesses. Pick 2 movements and work a specific number of reps EMOM x 20 minutes. Fitness and Performance GOAT DAY