Oct 31 2016
WOD NOTES Perform each set in a different order and compare your times. Set one and four are the same. Set two and five are the same. Set three and six are the same. Fitness 6 mixed sets for times: Kettle bell Swings x 20 Assault Bike x 10 calories Box jumps x 5 Rest 3 minutes between sets Performance 6 mixed sets for times: Kettle bell Swings x 20 Assault Bike x 15 calories Box jumps x 10 Rest 3 minutes between sets Sport Clean grip Sotts press 5 x 5 EMOM x 5 Snatch @70% Every 90 seconds x 5 Clean and Jerk @70%
Oct 29 2016
WOD NOTES Last weekend in the “Old Gym”…. Fitness and Performance 4 sets Bulgarian split squats x 10 each leg Russian twist x 20 DU Practice x 60 seconds Rest 60 seconds between each exercise Teams of 2, 10 rounds (5 each person) Alternating full sets 20 KB Swings 15 Wall balls Sport Prep and warm up as needed with direction from your coach. Good luck with this max out session. 30 minutes Build up to Snatch 1 RM 30 minutes Build up to Clean and Jerk 1 RM
Oct 28 2016
WOD NOTES Movement flow day. Active recovery with some fun. Fitness and Performance Flow series: 5 sets Warrior Squat x 10 Dynamic Curl x 20 Mace 360 x 20 Reverse lunge with upper cut x 20 Rest 3 minutes Sport Snatch Work up to 75% Then perform 3-5 sets with that load Working on your individual needs? Talk to your coach about it if you forget? Tall Jerks 5 x 3 Working on strong lock out
Oct 27 2016
WOD NOTES Straight forward engine building workout. Row at a moderate pace approximately 80% on each piece. Then go hard on the ski intervals. Fitness and Performance For times: 1000 m row Rest 4 minutes 250 m ski x 4 Rest 1:1 Rest 4 minutes 1000 m row Sport Dynamic prep Indian club circles x 20’s Wall clock x 6’s Russian baby maker x 2 minutes Warmup with 5 x 5 BTN Press Overload 5 sets Jerk Drive doubles 6 sets Push press + Power Jerk + Split Jerk Swole WOD Bulgarian split squats 4 x 8-10 each Banded hip thrust 3 x 12 Standing calf raises x 15 (5/5/5) Wall balls 3 x 30 UB Rest 1:1