Nov 30 2016
WOD NOTES Interval Day… All levels 4 sets 60 sec Assault bike 60 sec Hollow rocks 2 minutes Rest 60 sec Ski erg 60 sec Plank (on rings) 2 minutes Rest
Nov 29 2016
WOD NOTES Starting with some accessory work and moving on to an every minute increasing workout. If your DU are challenged talked to your trainer about how to properly modify. Fitness and Performance 4 sets Z press x 10 reps Cable triceps push downs x 12 V sit ups x 15 EMOM x 10 3 burpees 5 DU Add 5 DU each round Sport 3 position power clean floor – below – above knee Work up to heavy positional max HBBS Build to 8 RM* Then…. 3 sets of 4 at same load *increase over last week BB Bonus 3-4 sets Z press x 10 reps Cable triceps push downs x 12 V sit ups x 15
Nov 28 2016
WOD NOTES Today’s workout will be a team format for our Fitness group. Both partners are working. One person is rowing while the other is performing the body weight exercises. The reps and sets can be broken up any way the team decides. Performance will complete the workout in its entirety. Good luck REBELs. Fitness Teams of 2, 4000 m row 40 pull ups 60 push ups 120 Sit ups 200 Air Squats Performance For time: 500 m row + 40 pull ups 500 m row + 60 push ups 500 m row + 80 Sit ups 500 m row + 100 Air Squats Sport Snatch grip Sotts press 3 sets x 5 (positional) Snatch 5 RM 1 floor + 4 hang (above knee) Clean grip DL Build to 10 RM Then… 2 sets x 5 reps @same load
Nov 26 2016
WOD NOTES Today’s class will be divided into 2 teams. The machines will be working at the same time and the team will decide when to rotate members. Maximum 5000 m per machine. Once the machine has maxed out the distance, it is no longer part of the workout. Fitness and Performance 10,000 m Row and Ski Sport A) Hang Snatch Work up to 1 RM B) Clean w/pause @knee Work up to 1 RM C) DB press in split stance 3 x 12 -15 D 1) Triceps push down 3 x 12 – 15 D 2) Band kick backs 3 x 20