June 21 2016
WOD NOTES Front squats will be heavy but keep a solid front rack and vertical torso for all sets. Any deviation from this standard is too heavy. Keep the rowing SPM lower today and smooth, the goal is to get off the rower with enough energy to complete the wall balls UB. Good luck today REBELS. Fitness and Performance Dynamic prep Band front rack stretch x 45 sec Band chest stretch x 45 sec Boot straps x 6 reps 20 minutes Build up to a heavy 3 Front Squat For time 1000 m row 50 wall balls Performance goal is UB Sport Dynamic prep Partner chest opener x 45 seconds Band bully stretch x 45 seconds each Partner pancake stretch x 45 seconds Snatch 60-70% for doubles 75-80% for singles x 3 Snatch pull doubles 2 sets @95% 2 sets @100% HBBS triples 70% x 1 – 75% x 1…
June 20 2016
WOD NOTES Some lat activation and pulling strength. Choose loading that challenges the last few reps. Increasing loads over the four sets. For the gymnastics work – position is key!! Your trainer will hold you to the highest standard today and if your position fails, modification will be presented. Fitness 4 sets Bent over BB Row(supinated) x 8-10 Band pull downs x 10-12 Biceps curl x 8-10 EMOM x 9 minutes 3 sets Tuck balance x 20 sec 3 sets Tuck balance + leg extension x 4-6 reps 3 sets Hollow hold x 20 sec Cobra stretch between sets and as needed based on fatigue Performance and Sport 4 sets Bent over BB Row(supinated) x 8-10 Strict pull up x 3-6 Biceps curl x 8-10 EMOM x 9 minutes 3 sets Tuck balance (arms elevated) x 20 sec 3 sets Tuck balance + leg extension x 4-6 reps 3 sets…
June 18 2016
WOD NOTES Some snatch position work followed by a mirror interval. The goal of 3 position snatch today is to reinforce proper positions and timing of the “pull”. Fitness and Performance Every 3 minutes x 5 sets 3 position Snatch High hang + above the knee + Floor 500 m row 15 KB swings 30 DU Rest 4 minutes 30 DU 15 KB swings 500 m row Sport Band reverse fly + external rotation x 8 each Wall clock x 6 reps Russian baby maker x 6 reps Empty bar warmup Muscle + power + snatch + snatch balance Every 2 minutes x 7 sets 3 position Snatch High hang + above the knee + Floor Start @50% and move up with no misses 5 sets Clean + push press + jerk Front Squats 5-3-1-3-5
June 17 2016
WOD NOTES Scores will be calories + reps. Fitness 3 sets 30 seconds Row 30 seconds Hollow rocks 60 seconds Rest 3 sets 30 seconds Ski 30 seconds Push ups 60 seconds Rest 3 sets 30 seconds Assault bike 30 seconds Wall balls 60 seconds Rest Performance 3 sets 30 seconds Row 30 seconds T2B 60 seconds Rest 3 sets 30 seconds Ski 30 seconds HSPU (strict) 60 seconds Rest 3 sets 30 seconds Assault bike 30 seconds Wall balls 20/14 60 seconds Rest Sport Light Snatch and C&J practice work on your mental preparation And plan for tomorrow’s max out session