Nov 01 2016
NOVEMBER NOTES Time to break in the new gym. Focus for this month will be improving pull up efficiency and volume. WOD NOTES Both partners perform all the calories and core work. Alternating when possible. Fitness For time, with a partner 40-30-20-10-5 Calories Rowing 25-20-15-10-5 Hollow rocks Performance For time, with a partner 50-40-30-20-10 Calories Rowing 25-20-15-10-5 Hollow rocks Sport Power Snatch 5 x 1 @ 75% Front Squats 2 x 3@70% 2 x 3@75% 1 x 3 @80% Push press 4 x 4@75% 3 x 15 Hollow rocks
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