Tuesday 4.26.16 Box Brief
Custom Fit Meals will be at the Ardmore Box tomorrow, Tuesday 4.26.16, 4:30 – 7pm handing out samples and chatting with Athletes about nutrition.
Tuesday 4.26.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Complete normal warm up and finish with running technique drills. Coach Athletes the Why? we are performing these drills and then que them through each rep of the drill. x10 each leg (you queing each movement) and then […]
Monday 4.25.16 WOD
Max Effort Upper Strength DB Floor Press (1×12) Build to a heavy 12 reps WOD 18min EMOM “Chelsea” 5 Pull Ups 10 Push Ups 15 Air Squats **Goal is to make it through 18 consecutive rounds **Score total consecutive rounds $ Out 5 Rounds 10 GHD Sit Ups 10 Back Extensions
Monday 4.25.16 WOD NOTES
Max Effort Upper Mobility: 6min 0:00 – 1:24 http://www.mobilitywod.com/daily/tuesday-april-19th-2016/ 2 pieces, 90 sec. each total time 6min Dynamic Warm Up: 5min Strength: 12min DB Floor Press (1×12) Build to a heavy 12 reps, one arm at a time NOTES: Why? Unilaterally loading during strength exercises has been an area of discussion among the strength training community […]
Sunday 4.24.16 WOD
Competition Day! WOD “Purple Rain” 1999 second AMRAP 4 BAR MU (Rx=Mu attempts or 8PU+8Ring Dips) 5 Burpee Bar Hops 6 Clean and Jerks (135,95,115,75) 13 HR Push ups 39 Air Squats 100 Dubs (x2) **4 live albums, 5 #1 singles, 6 compilations, 13EPs, 39 studio albums, 100 million records sold $ Out In 3min […]
Sunday 4.24.16 WOD NOTES
Competition Day! Mobility: 6min 90sec. each side 0:00 – 1:00 http://www.mobilitywod.com/daily/friday-april-22nd-2016/ 3min – 0:00 – 2:45 http://www.mobilitywod.com/daily/saturday-april-23rd-2016/ Coach Athletes through this mobility. Dynamic Warm Up: 5min WOD: 33min “Purple Rain” 1999 second AMRAP 4 BAR MU (Rx=8PU+8Ring Dips or MU attempts) 5 Burpee Bar Hops 6 Clean and Jerks (135,95,115,75) 13 HR Push ups 39 Air Squats 100 […]
Saturday 4.23.16 WOD
Partner Up! WOD “Gun Show” Teams of 2 25min AMRAP –Buy In– 2 Rounds 1000m Row 50 Wall Balls (20,14) 30 Ring Dips –AMRAP– ‘Jack’ 10 Push Press (115,75) 10 KB Swings (55,35) 10 Box Jumps (24,20) **1 Works, 1 Rest. Split reps however **Score rds + reps of ‘Jack’ $ Out Have a great […]
Friday 4.22.16 WOD
Max Effort Upper Strength Power Clean (1RM) **Complete as EMOM with group WOD #1 1 Mile Run **@ 80% –5min Rest to WOD 2– WOD #2 “Ascending ‘Fran’” 9-15-21 Thrusters (95,65) Pull Ups $ Out Coaches choice
Friday 4.22.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches choice from video: http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/ Dynamic Warm Up: 5min Strength: 12min Power Clean (1RM) **Complete as EMOM with group NOTES: Complete as EMOM with group, this helps keep everyone on target and insure they are doing the work. Min 1: x3 @ less than 50% Min 2: x3 @ 50% […]
Thursday 4.21.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 50% + Band) Below Parallel WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 Pistols 8 DB Snatches 8 Box Jumps –3min Rest– 3min AMRAP 6 Pistols 6 DB Snatches […]
