Nov 07 2016
WOD NOTES Team workout today will be alternating movements. Fitness 4 sets Seated alternating DB Press x 12-20 reps Band pull aparts x 15 Hollow hold x 20 seconds Teams of 2, 15 minute AMRAP 5 Box jumps 10 DB Push press 15 Ring Rows Performance 15 minutes Build up to Heavy 3 Push press 3 sets 400 m row 15 Thrusters 95/65 Rest 1:1 Sport Snatch grip Sotts press 3 x 5 Positional loading Halting Snatch (2 sec @knee) 3 x 1 @75% 3 x 1 @80% 3 x 1 @85% Halting clean (2 sec @knee) 6 x 1 @80%
Nov 05 2016
WOD NOTES Every minute on the minute power development. Focus is on the clean today. Score is total # or pounds lifted. The challenge is 5000#/8000# Fitness and Performance EMOM x 5 3 Power Cleans Rest 3 minutes EMOM x 5 2 Power Cleans Rest 3 minutes EMOM x 5 1 Power Clean Rest 3 minutes EMOM x 5 1 Squat Clean Sport Prep Wall clock x 6 each Overhead pullaparts in squat x 15 reps Banded lateral release x 10 reps each Clean grip OHS 4 sets x 3 reps This is to prepare for the squat jerks Squat Clean + Squat Jerk 8 x 1 Have some fun with this movement. Work up in weight and have some fun with this mobility/positioning exercise. HBBS 3 x 4 @70% 2 x 4 @75%
Nov 04 2016
WOD NOTES Some pushing strength work followed by a quick EMOM. Fitness Shoulder prep Indian clubs x 20 reps Band pull aparts x 15 reps Dowel passthrus x 12 reps Push press 4 sets x 4 reps EMOM x 10 3 Burpees 6 Wall balls Performance Shoulder prep Indian clubs x 20 reps Band pull aparts x 15 reps Dowel passthrus x 12 reps Push press 4 sets x 4 reps @75% EMOM x 10 3-5 CTB 3-5 Ring dips Sport 30-45 minutes Active recovery of your choice
Nov 03 2016
WOD NOTES After yesterday’s upper body endurance work it’s time to get squatting again…. Fitness Back Squats 5 sets x 3 reps Working on perfecting your position on each set 3 sets for times 250 m row 50 air squats Rest 3 minutes Performance Back Squats 2 sets x 3 @70% 2 sets x 3 @75% 1 set x 3 @80% 3 sets for times 400 m row 50 air squats Rest 3 minutes Sport Snatch grip Sotts press 5 x 5 Power clean + Power jerk 3 x 1 @70% 2 x 1 @75% No feet – Snatch 3 x 1 @70% 2 x 1 @75% Loading based off your no feet snatch 1 RM If you don’t have a 1 RM then 10% off your Snatch max then calculate the %’s