Monthly Archives: August 2016

WOD NOTES Single leg strength development. Fitness and Performance 3 sets Bulgarian split squats x 6 each Straight arm band pulldowns x 12 DB Trap raises x 6 each 5 min AMMAP 50 wall balls Rowing Sport Build to heavy complex Clean + 2 Hang cleans Front Squats 3/5-3/5-3/5-/3/5-3/5 @80%/75% 3 sets GHD hip extension x 12 Trap 3 raises x 5 w/pauses

WOD NOTES Building some explosive strength, and speed. It’s important the you move immediately from your last DL rep into the sled push. The rest today is equally important. Fitness and Performance 10 minutes Build up to your starting weight on the DL. 5 sets Dead lift x 3 Immediately into Sled push x back and forth Rest 2-3 minutes between sets increase loading on each DL set, sled remains empty today Sport Dynamic prep Prayer stretch x 60 sec Indian club circles x 20’s Boot straps x 6 Hang clean + Front Squat + Jerk Build up to 1 RM 5 sets of complex: Bench press x 5 Pendlay row x 8 Increasing loads on each set

WOD NOTES Testing your strict pulling endurance. Today’s workout is not for time, but the goal is to keep moving the entire workout. Keep a nice steady pace throughout the workout. Fitness  Back Squat 3-4 warmup sets then… 4 x 3 @80% NFT: 5 strict pull ups + 10 Step ups 4 strict pull ups + 15 Step ups 3 strict pull ups + 20 Step ups 2 strict pull ups + 25 Step ups 1 strict pull ups + 30 Step ups Performance group wear a weight vest

WOD NOTES Fight gone bad style… Fitness and Performance 3 sets for reps 60 sec DU 60 sec KB Swings 24/20 60 sec Wall balls 20/14 60 sec Burpees 60 sec Plank on rings 60 sec Rest Sport Dynamic prep Prayer stretch x 60 sec Wrist mobility x 60 sec Indian club circles x 20 Power clean + Hang power clean 5 x 1 @85% (of power clean) BTN Jerk Build up to 1 RM BTN Push press Build up to 5 RM Clean grip deadlift 4 x 6 @75%