Monthly Archives: August 2016

WOD NOTES Some body building to start off this training session. Followed by two very different conditioning pieces based off your level off programming. The fitness MetCon is all about pacing the burpees and racing on the rower, go hard and get those meters up. Our Performance group will be testing some muscular endurance under fatigue. Time to start building the ring and bar volume. Fitness 4 sets Bench press x 6-8 reps Incline DB chest press x 10-12 reps V sits x 10-15 reps 8 minute AMMAP Row Every 400 m = 10 burpees Performance 4 sets Bench press x 6-8 reps Incline DB chest press x 10-12 reps Rest 2 minutes between sets 4 RFT 10 Ring dips 20 T2B 30 DU Sport Power Snatch 3 x 1 @70% Power clean 3 x 1 @70% Front Squat 3 x 3 @70%

WOD NOTES This one comes to you from the Cascade classic online qualifier. Good luck ya’ll… Fitness 10 minute AMRAP 7 Deadlifts 135/115* 50 Single unders *DL loading increase 20/10# each round Performance 10 minute AMRAP 7 Deadlifts 185/135 * 40 DU *DL loading increase 20/10# each round Sport Snatch Work up to your opener Then… 3 sets at same load Clean and Jerk Work up to your opener Then… 3 sets at same load

WOD NOTES Working on some overhead pressing today. And some gymnastics strength work. Fitness 4 sets Single arm + single leg DB shoulder press x 10 each Band triceps kickbacks x 12 Rest 60 seconds 3 sets Pull up negatives x 3 Top down w/pause pushups x 3-5 V – Ups x 10-15 Performance E2MO2M x  5 sets 1 Strict press + 2 Push press 3 sets Strict CTB x 6-10 Strict ring dips x 5-8 V – Ups x 10-15 Sport Dynamic prep Wall clock x 6’s Band reverse fly w/external rotation x 8’s Indian clubs x 20’s Snatch Work up to 2 RM HBBS with 3 sec pause at bottom 2 sets of 4 @75% 2 sets of 4 @80%

WOD NOTES Working on developing speed with the barbell today. And finishing things off with some gymnastics mobility work Fitness  Dynamic prep Prayer stretch x 45 seconds Wrist stretch x 45 seconds Russian baby maker x 6 5-8 minutes Working clean technique with the group In 20 minutes Work up to heavy 3 front squat 2-3 sets Jefferson curls x 3 Couch stretch x 60 sec Performance Dynamic prep Prayer stretch x 45 seconds Wrist stretch x 45 seconds Russian baby maker x 6 5-8 minutes Working clean technique with the group For load: 1 Clean + 4 Front Squats (5 reps) 1 Clean + 3 Front Squats (4 reps) 1 Clean + 2 Front Squats (3 reps) 1 Clean + 1 Front Squat (2 reps) 1 Clean Rest as needed between sets 2-3 sets Jefferson curls x 3 Couch stretch x 60 sec Sport No Feet Snatches Work up…

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