Author Archives: Keith Riel

WOD NOTES One person starts on the rower, every 3 minutes the rowing stops and both partners perform 10 burpees and switch rowers. Fitness and Performance Teams of 2, Row 5000 m Every 3 minutes = Both partners perform 10 burpees Sport Press in split jerk position 3 sets x 5 reps Clean and Jerk waves 1= Work up to 80% doubles 2 = from empty bar up to max double GHD hip extensions x 12 Rest 60 seconds Bullet Squats x 8 Rest 60 seconds Jefferson curl x 3 Rest 60 seconds

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

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

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