Monthly Archives: June 2016

WOD NOTES Working on strengthening our lats. Followed by a cardio step-down workout with a buddy: One person is on the rower and one person is on the ski erg. Alternating according to clock. The only rest is during the transition. If you are solo on this one? Just double your score. If we have a larger class? Then half the class will perform the cardio first the other half will perform the strength first. Fitness 4 sets Landmine row x 10 each Seated DB lateral raises x 12 Biceps curl x 10 Teams of 2, for max meters 5 minutes ski or row 4 minutes ski or row 3 minutes ski or row 2 minutes ski or row 1 minute ski or row Performance Strict weighted pull ups 4 x 3 Rest enough between sets to add load each time Increase over 2 weeks ago Teams of 2, for…

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WOD NOTES Today’s workout will test your power and endurance. Row hard and keep it efficient, this is not a max effort. Record your average SPM so we can evaluate your efficiency. You will have 2 scores: example 1:35 @28 SPM / 85 reps @16kg Fitness Row warmup 1000m Every 250m increase your SPM 20/22/24/26+ 10 minutes Kettle bell technique work lead by your trainer Start the clock 500 m row At 5 minutes on the clock Start 5 minute AMRAP KB Snatches Performance Row warmup 1000m Every 250m increase your SPM 20/22/24/26+ 10 minutes Kettle bell technique work lead by your trainer Start the clock 500 m row At 5 minutes on the clock Start 5 minute AMRAP KB Snatches 20/16

WOD NOTES Some shoulder strength work followed by a short conditioning effort. Fitness 4 sets DB Z press x 8 Band revers fly’s x 12 Paralette push ups x 6 3 sets for time 50 UB Single unders 20 UB Wall balls 10 Elbows out ring row Rest 60 seconds Performance 4 sets DB Z press x 8 Band revers fly’s x 12 Strict Ring dips x 5/3 3 sets for time 30 UB DU 20 UB Wall balls 20/14 10 Strict Pull ups Rest 60 seconds If you trip on the DU or break up the WB add one rep to the pullups for each “penalty” Sport Dynamic prep Indian club circles x 20’s Wall clock x 6’s Russian baby makers x 6 Empty bar prep Muscle + power + snatch + drop snatch + snatch balance 5 sets Snatch + Snatch balance Keep it technical, and fast 4…

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WOD NOTES Today’s effort is a lower intensity piece. Keep your HR lower and the RPE at 50-60%. All levels 30 minute AMRAP 20 Calorie Row 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast 20 Calorie Ski 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast 20 Calorie Assault bike 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast  

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