June 11 2016
WOD NOTES The class will be divided into groups of 3 people, One person rowing, one person pressing, one person resting (spotting). When the rower completes 400m everyone rotates. The score will be total reps on the bench. Fitness and Performance 10 minutes Building up to Bench press working weight 16 minute AMRAP 400 m row Bench press 135/95 Rest Sport Prep/warmup This will be an individual practice today, guided by your trainer We are prepping for the upcoming WL meet, the goal is to get comfortable with your individual process. 30 minutes Snatch Work up to your opener Then… 2 attempts at increase loading 30 minutes Clean and Jerk Work up to your opener Then… 2 attempts at increase loading NFT Sand bag carry to shelf. A stack of sand bags of various loads will be placed at one end of the gym, your challenge is to carry one…
June 10 2016
WOD NOTES Do we need some time developing skills and working weaknesses? Of course we do. Talk to your trainer about your plan for the day and they will help with a specific warmup and the proper reps or times for the movements. Pick 2 movements and alternate every minute for 10 sets each. All levels GOAT DAY EMOM x 20
June 9 2016
WOD NOTES Both machines are working at the same time. Teams of 4 500o m row 5000 m ski Sport Snatch Work up to 85% Then… 3 sets @90% C&J Work up to 85% Then… 3 sets @90% Work up to heavy 2 RM HBBS
June 09 2016
WOD NOTES Testing your pushing endurance today. Be smart about your sets and when to break them up. Posture is paramount in all movements today. Not only will it keep you safe and strong, it will allow better performance. Push up test standards are rigid: snaking, loss of posture or limited R.O.M will be considered a “no rep” Fitness 5-10 minutes Push press technique guided by your trainer Use an empty bar, a sand dowel, or dowel 4 sets DB push press x 8 DB lateral raises x 10 Band reverse fly’s x 15 Push ups density test 90 sec AMRAP 30 sec REST 60 sec AMRAP 30 sec REST 30 sec AMRAP Performance 5-10 minutes Push press technique guided by your trainer Use an empty bar, a sand dowel, or dowel BB Push press 3-3-3-3-3 HSPU density test (all strict) 90 sec AMRAP 30 sec REST 60 sec AMRAP…