Thursday 12.17.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min NOTES: Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement. Strength: 15min Hang Power Snatch (12×2 @ 70% 1RM) NOTES: Allow athletes 3min […]
Wednesday 12.16.15 Box Brief
THAT SUGAR FILM One man’s journey to discover the bitter truth about sugar. Own it now – http://www.thatsugarfilm.com Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as ‘healthy’. Through this entertaining and informative journey, Damon highlights some […]
Wednesday 12.16.15 WOD
Explosive Strength WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats **Athlete with the fastest time to complete Cindy XXX in unbroken […]
Wednesday 12.16.15 WOD NOTES
Explosive Strength Mobility: 8min Coaches choice: Think hips (4min) and shoulders (4min). Dynamic Warm Up: 10min Double time on the warm up today, need to get athletes neurologically primed to move fast for the 20min. Strength: None WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats […]
Tuesday 12.15.15 Box Brief
Holiday Amazing Race Photos!
Tuesday 12.15.15 WOD
Dynamic Effort Lower Strength Back Squat (5×5 @ 75%) WOD “Old Sink or Swim” 3 Rounds: 7 Hang Squat Cleans (Rx+155,105,Rx105,75) 14 KB Swings (Rx+70,55,Rx55,35) 21 Box Jumps (Rx+24,20,Rx20,16) $ Out 99 Sit ups with feet anchored
Tuesday 12.15.15 WOD NOTES
Dynamic Effort Lower Mobility: 6min 3min each sided: Video link below 0:00-1:35. 2 mobility pieces on each leg. http://www.mobilitywod.com/daily/monday-december-7th-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (5×5 @ 75% 1RM) NOTES: Week 2 of 3, DE back squat for strength endurance. Communication to athletes that the rep schemes include higher reps with lower sets to […]
Monday 12.14.15 Box Brief
Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only When: Sat, December 19, 2015 at 6pm Where: Kelly’s Tap Room – Bryn Mawr Open Bar! Need we say more…… Take a break from the holiday madness to come […]
Monday 12.14.15 WOD
Max Effort Upper Strength Split Jerk (1RM with 4sec pause in bottom) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap $ Out 3 x 1min weighted plank
Monday 12.14.15 WOD NOTES
Max Effort Upper Mobility: 5min 0:00-4:05 http://www.mobilitywod.com/daily/wednesday-november-11th-2015/ Dynamic Warm Up: 5min Strength: 12min Split Jerk (1RM with 4sec pause in bottom) NOTES: From the rack. Why? The Athletes power is limited due to the pause in the dip position, forcing better power generation in the drive. Additionally the pause reinforces proper positioning in the bottom of the dip. Look […]
