July 16 2016
WOD NOTES Team battle!! Fitness and Performance 10 minutes Power clean Work up to 10-20% higher than you will use in the workout today. Teams of 2, alternating full sets 10 minute AMRAP 3 power cleans 135/95 6 burpee over bar Rest 5 minutes 10 minute AMRAP 6 T2B 9 Wall balls 30/20 Sport Light technique day, Make sure each rep is exactly what you intended it to be. Dynamic prep Indian club circles x 20 Perfect stretch x 45 sec each Band reverse fly’s x 12 Empty bar prep Spend at least 15 minutes with the empty bar today. Dial in your positions. Every 90 seconds x 8 sets Snatch @70% Every 90 seconds x 8 sets Clean and Jerk 70% DB Death March 3 x 20 reps
July 15 2016
WOD NOTES Longer endurance session today. Start on the rower and perform 10 burpees @2750/2500/2250/2000m and so on… The workout is complete when the rower reads zero meters. Fitness 3000 m row Every 250 m = 10 burpees Performance 3000 m ski Every 250 m = 10 burpees Sport For time 50 Calorie Assault bike 40 Burpees 50 Calorie Assault bike WL Athletes Indian club circles x 20 each Band reverse fly’s x 12 Petterson step ups x 8 each BTN Push press up to 8 RM Then… 3 x 8 @90% of 8 RM HBBS 3 @85% + 7 @70% 3 @85% + 8 @70% 3 @85% + 9 @70% 3 @85% + 10 @70%
July 14 2016
WOD NOTES Working up to a heavy 4 with the back squats today. The 5 second hold will be a challenge and you may need a training partner to count for you. No bouncing out of the hole, and spinal and knee positions are essential. Fitness and Performance Squat prep 1 -3 sets as needed Petterson step up x 8 each Wall squat x 6 Russian baby maker x 6 Tempo back squats 5 seconds hold at the bottom 10-8-6-4-4-4-4 Glute finisher 3 sets of 20 DB/KB Death march Sport Dynamic prep Indian club circles x 20 Band reverse fly’s x 12 Perfect stretch x 45 sec each Empty bar prep from hang Muscle + Power + Snatch + OHS + Snatch balance Hang Snatch 5 x 3 @75-80% Clean DL up to 8 RM Then… 3 x 8 @80% of 8 RM Strict press in split stance (earthquake) 5…
July 13 2016
WOD NOTES Push/Pull day. Good luck and have fun. Fitness 4 sets DB Push press x 10 Bent over lateral raises x 12 Straight arm band pull downs x 15 Rest 60 seconds between each movement For time 30 Calorie Row 15 Push ups 20 Calorie Row 10 Push ups 10 Calorie Row 5 Push ups Performance 15 minutes Build up to a heavy 3 Push press For time: 50 Strict Pull ups 75 Hollow Rocks 25 Strict HSPU