Dec 21 2016
WOD NOTES Testing your gymnastics endurance. The goal is 50+ reps in 10 minutes. For the interval work today: Class will be divided evenly based on the number of members and each members will sprint for 60 seconds, followed by rest. Fitness EMOM x 10 V ups AMMAP 20 Ski Erg Intervals 60 seconds on Undefined rest Performance EMOM x 10 Kipping T2B AMMAP 20 Ski Erg Intervals 60 seconds on Undefined rest
Dec 20 2016
WOD NOTES Today’s effort requires proper hip hinge mechanics. Stay focused on your posture while performing the deadlift. Fitness 5 sets BB RDL x 8 Rest 60 seconds One arm DB Row x 10 each Rest 60 seconds Straight arm band pulldowns x 12 Rest 60 seconds Core finisher: 3 x 15 Hollow rocks Performance Dead lifts* Work up to heavy 5 Then… 2 sets x 3 @same load *perfect posture only, technical maxes Core finisher: 3 x 15 Hollow rocks Sport Hang power snatch 5 x 2 @80% HBBS 6 @65%, 5 @70%, 4 @75%, 3 @80%, 2 @85%, 1 @90%, 6 @70% 3-4 sets RDL x 8 Rest 60 seconds Strict HSPU x 5-8 Rest 60 seconds Hollow rocks x 15 Rest 60 seconds
Dec 19 2016
WOD NOTES Today we retest your pull up challenge progress… If you test up to the next level then continue following the appropriate plan. If you test up and are using a band? Then reduce the band tension and follow the appropriate plan moving forward. Good luck today REBELs. Fitness 10 minutes Re test the pull up challenge Then… 4 sets for times (time cap 4 minutes) 500 m row 50 single under’s 15 Push ups Rest 4 minutes Performance 10 minutes Re test the pull up challenge Then… 4 sets for times (time cap 4 minutes) 500 m row 50 DU 15 HSPU Rest 4 minutes Sport Snatch grip sotts press 3 sets x 5 reps Front Squats Build up to 3 RM Snatch 3 waves 1 = empty bar to 80% doubles 2 = 50% – 90% doubles 3 = 50% – 92.5% doubles
Dec 17 2016
WOD NOTES Work can be divided as needed. But must be performed in the order as written. Fitness and Performance Teams of 3, 5 RFT 750 m row 90 DU 60 KB Swings 45 Box jumps Sport 5 sets 3 position Snatch (floor, below knee, above knee) HBBS 1 set x 20 @50% 1 set x 20 @55% 4 sets Incline DB Chest press x 10 Rest 60 seconds DB Triceps overhead press x 8 Rest 60 seconds Band triceps kick back x 12 Rest 60 seconds