Monthly Archives: November 2016

WOD NOTES Today we sadly say goodbye to a good friend. This workout is one to remember. Fitness Alison’s “good bye chipper” 50 Calorie Row 40 Wall balls 30 Ab mat sit ups 20 KB Swings 10 Burpees 20 KB Swings 30 Ab mat sit ups 40 Wall balls 50 Calorie Row Sport Snatch grip Sotts press 3 x 5 Every 2 minutes Snatch w/pause @knee 3 x 1 @77% 3 x 1 @82% 3 x 1 @85% Work up to 5 RM Positional Clean Deadlift Then… 2 x 3 @same load 2 x 2 @same load

WOD NOTES After partner one completes the row, partner two starts the wall balls. 5 minutes of work : 5 minutes of rest Partner AMRAPS 6 x 1:00 rounds Wall ball 20/14 KB Swings 20/16 Box jumps – step down Anchored ab mat sit ups Row for calories Sport Jerk w/pause at dip and lockout 3 x 1 @77% 3 x 1 @80% 3 x 1 @82% HBBS pause @parallel + @botom + @parallel 3 x 2 @65% 3 x 2 @70% 3 x 2 @75% A1) Chinese DB rows 4 x 8-10 (2123) A2) Band straight arm pull downs 4 x 12-15 (31X1) A3) BB Good mornings/Belt good mornings 4 x 10-12 (2112) Rest 60-90 seconds between exercises

WOD NOTES The goal today is to address a weakness. Stay focused and discuss your movement selection with your trainer. EMOM x 20 Goat One Goat Two Sport Jerk recoveries 2 x 2 @100% 2 x 1 @110% 2 x 1 @115% Clean grip Sotts press 3 sets x 5 Narrow grip OHS Build to heavy triple  

WOD NOTES Todays workout will be performed as a “death by” format. Start the first round with 2 Calories and 1 Burpee. Each round add 2 calories and 1 Burpee. Example: Start clock 0:00 – 2:00 = 2 Cals + 1 Burpee 2:01 – 4:00 = 4 Cals + 2 Burpees 4:01 – 6:00 = 6 Cals + 3 Burpees And so on….until failure…. Fitness E2MO2M Row Calories Burpees Performance E2MO2M Ski Calories Burpees Sport Power Snatch w/pause @knee 2 x 1 @80% 2 x 1 @82% 2 x 1 @85% Front Squats w/pause @bottom 3 x 3 @75% 3 x 2 @80% Incline Bench press Work up to 10 RM Then…2 sets of 10 @80% of today’s # Body building bonus Super set x 4 Barbell biceps curl x 10 + Band triceps push down x 15 Rest 2 minutes