Thursday 4.21.16 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 Strength: 15min Back Box Squat – Single Red Band (6×5 @ 50% + Band) **Below Parallel NOTES: 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 […]
Wednesday 4.20.16 WOD
Competition Day! WOD “Dirty 30” 30 Box Jumps (24,20) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (55,35) 30 Front Squats (135,95) 30 Toes to Bar 30 Push Presses (115,80) 30 Deadlifts (115,80) 30 Wallballs (20,14) 30 Burpees 30 Double-Unders **37min Time Cap $ Out 3×30 KB Oblique Crunches **Each Side
Wednesday 4.20.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min WOD: 37min time cap “Dirty 30” 30 Box Jumps (24,20) – Unbroken 30 Chest to Bar Pull-Ups – scale to pull ups or jumping pull ups 30 Kettlebell Swings (55,35) – Unbroken 30 Front Squats (135,95) – Max 4 sets 30 Toes to Bar – scale to […]
Tuesday 4.19.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Speed Bench: 6×5 @ 50% + band tension ) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom […]
Tuesday 4.19.16 WOD
Dynamic Effort Upper Strength Bench Press (Speed Bench: 6×5 @ 50% + band tension ) WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $ Out 4×12 GHD Back Extentions
Monday 4.18.16 Box Brief
Teen & Pre-Teen Strength and Conditioning Camp
Monday 4.18.16 WOD
Max Effort Lower Strength Snatch + Hang Snatch (Build to a heavy complex, full squat) WOD “Dragon Eyes” 15-12-9 Deadlift (335,235,285,200) HSPU **Score time –5min Rest– Team of 2, Relay Style 5 Rounds Each 10 Box Jump Overs (24,20,20,20) 10 Thrusters (95,65,75,55) **Score time $ Out 3×45 Flutter Kicks
Monday 4.18.16 WOD NOTES
Start metcon today with 30min to go in the class Max Effort Lower Mobility: 5min 2min each side. 1:40-2:39 http://www.mobilitywod.com/daily/friday-april-8th-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch + Hang Snatch (Build to a heavy complex, full squat) NOTES: Complete as EMOM. Follow the below rep scheme. Min 1: 3x @ less than 50% Min 2: 1x + […]
Sunday 4.17.16 WOD
Competition Day! **Have your barbell loaded for WOD #1 before class starts Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats WOD “No Retreat, No Surrender” — 0-18min — For Time: 18 Thrusters 400m Run 18 Power Cleans 18 Front Rack Lunges (L+R=2) 18 Power Cleans 400m Run 18 Thrusters […]
Sunday 4.17.16 WOD NOTES
Competition Day! **Have your barbell loaded for WOD #1 before class starts Mobility: None Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats NOTES: This is posted on Wodify. Coach Athletes to complete as they enter the door. They should have barbell for WOD #1 set up before class time […]
