Monday 1.25.16 WOD NOTES
Max Effort Lower Let Athletes know that we will be performing pause back squats and thrusters as our next DE lower and upper. Mobility: 5min • 1min each side, coaches choice banded overhead distraction, think front rack • 4min, hip opener, coaches choice; think…Athletes in bottom position for 4min. Dynamic Warm Up: 5min Strength: 15min Back […]
Sunday 1.24.16 Box Brief
Normal Class Schedule Resumes 8:30 & 9:30am Workouts 9:30am babysitting at both locations **be careful, parking lots and walkways may not be fully cleared Yoga 1-2pm @ Ardmore
Sunday 1.24.16 WOD
Explosive Strength Gymnastics Deficit Handstand Push-ups (1RM for max depth, score total inches) WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles $ Out 4×12 Barbell Roll Outs
Sunday 1.24.16 WOD NOTES
Explosive Strength/Gymnastics Mobility: 6min 3min on each side http://www.mobilitywod.com/daily/saturday-january-23rd-2016/ Dynamic Warm Up: 5min Gymnastics: 12min Deficit Handstand Push-ups (1RM for max depth, score total inches) NOTES: Spend time working with Athletes that have never performed a HSPU and Athletes working on kipping WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135,95) 6 […]
Saturday 1.23.16 Box Brief
Winter Storm Jonas Ardmore – Normal Schedule **babysitting at 9:30am only Wayne – Classes Cancelled Stay tuned for updates
Saturday 1.23.16 WOD
WOD Partner Up! War Games (Time) Teams of 2 3 Rounds 40 Wall Balls (20,14) 40 SDHP (75,55) 40 Box Jumps (24,20) 40 Push Press (75,55) 40 Cal Row **1min mandatory Rest between each round $ Out Have a great weekend!
Friday 1.22.16 Box Brief
Winter Storm Jonas Normal Schedule this weekend Saturday & Sunday 8:30am, 9:30am
Friday 1.22.16 WOD
Max Effort Lower Strength Deadlift (Build to a heavy, 2 position pause: 2″ off ground + knee) WOD “Squatting ‘Annie’” 50-40-30-20-10 Dubs (x3) Sit Ups –Pair With– 6-8-10-12-14 Back Squats from Rack (185,135,155,115) $ Out 3x20sec Forward & Backwards PVC Paddeling w/ feet anchored
Friday 1.22.16 WOD NOTES
Max Effort Lower Mobility: 5min 0:00- 2:18 http://www.mobilitywod.com/daily/wednesday-december-30th-2015/ 80-100 loads on each leg Dynamic Warm Up: 5min Strength: 15min Deadlift (Build to a heavy single, 2 position pause: 2″ off ground + knee) NOTES: Why? • Increases time under tension at the Athletes weakest points – Is the Athlete on their toes or to far […]
Thursday 1.21.16 WOD
Dynamic Effort Upper Strength Split Jerk (EMOM for 10min x2 @ 70%, from rack) WOD “Overboard” In 20min Complete: 30-20-10 Bench Press (BW,75%) Ring Dips (Strict, Kipping) Pull Ups (Strict, Kipping) **Score time $ Out 3×15 Sit Ups, feet NOT anchored **2sec up, 5sec down
