July 26 2016
WOD NOTES Push/Pull day. If you don’t have a 1 RM talk to your trainer and they will help you understand the appropriate loading for each piece today. Fitness and Performance 400 m row + 20 Bench press @50% Rest 3 minutes 400 m row + 15 Bench press @60% Rest 3 minutes 400 m row + 10 Bench press @70% Rest 3 minutes 400 m row + 15 Bench press @60% Rest 3 minutes 400 m row + 20 Bench press @50% Rest 3 minutes Sport Dynamic prep Prayer stretch x 45 seconds Wrist mobility x 45 seconds Perfect stretch x 45 seconds C&J 4 sets @80% 4 sets @85% HBBS Build to 10 RM Then 2 x 10 @85% of today’s 10RM Strict press (in split stance) Build to 3 RM Then 3 x 3 @90% of today’s 3 RM
July 25 2016
WOD NOTES 3 minute high intensity pieces today. Go fast, but keep the barbell cycling within your control. Fitness 15 minutes Work up to a moderate 3 dead lift today, with controlled descent (no dropping) and practice DU between sets 3 minute clock 20 Calorie Row 20 KB Swings AMRAP Burpees 3 minute rest 3 minute clock 20 Calorie Ski 20 KB Swings AMRAP Burpees 3 minute rest 3 minute clock 20 Calorie Assault Bike 20 KB Swings AMRAP Burpees Performance 15 minutes Barbell cycling practice and build up to slightly above working weight. 3 minute clock 3 sets of 20 DU 8 Deadlifts @135/85 AMRAP Burpees 3 minute rest 3 minute clock 3 sets of 20 DU 5 Power cleans @135/85 AMRAP Burpees 3 minute rest 3 minute clock 3 sets of 20 DU 3 Power snatch @135/85 AMRAP Burpees Sport E2MO2M x 7 Snatch balance Add 1-3 kg’s…
July 23 2016
WOD NOTES Testing your “Murph” capacity today. Take note of your results for future reference. Performance group wear a vest if possible. If you have great capacity with all the pieces today, go for speed and record your time to complete each section. If you’re still building capacity with these movement go with an EMOM format: Example: Pull ups 5 reps each minute = 25 total reps. Fitness and Performance Start the clock: 0:00 – 5:00 = 800 m run 5:01 – 10:00 = 25 strict pull ups 10:01 – 15:00 = 50 pushups 15:01 – 20:00 = 100 air squats 20:01 – 25:00 = 800 m run Sport Dynamic prep Prayer stretch x 60 sec Mace 360’s x 10 each Ankle distraction x 60 sec Build up to 1 RM C&J Front Squat Build up to 3 RM Then…3 x 3 @75% of 3 RM Deficit Snatch grip DL…
July 22 2016
WOD NOTES Lower intensity session today. The goals is to keep moving and maintain a talking pace. All Levels 30 minute AMRAP 20 calorie row @22 SPM sled drag 200 feet 2 Hand steel club swings x 20 2 Hand steel club Alt. Pull over to squat x 10 each 20 calorie assault bike mace 360’s x 20 Hollow rocks x 25