Thursday 3.31.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side LAX hamstrings sitting on box Dynamic Warm Up: 5min Strength: 12min Depth Jump for max height **Score max inches over PVC **Step off box at knee height NOTES: Why: Depth jumps are a great way to increase explosiveness and absolute strength. The stretch reflex caused by the […]
Warm-up Dynamic Roving base tag Weightlifting Squat cleans (4×4) find working weight, complete all rounds at that weight Gymnastics Rope Climb AMRAP 2 minutes to climb rope as many times as possible Metcon (AMRAP – Reps) 1 minute box jumps and push ups **rest 1 minute 2 minutes box jumps and push ups **rest 1 […]
Wednesday 3.30.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min NOTES: Make is fast pace. No slow movements WOD: 45min 45min AMRAP “The Seven” 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-To-Elbows 7 Deadlifts (245,170) 7 Burpees 7 Kettlebell Swings (70,55) 7 Pull-ups **Complete as many reps as possible in 45min. Score your total reps every 15min […]
Week of 3.28.16 Barbell Club
Conjugate Strength Tuesday 1. Chair Deadlifts (3×15 Standing every 3rd) 2. Seated Banded Leg Curls (2×8 Holding for 2s) 3. Snatch + OHS (1RM) 4. Snatch High Pull (3×5) 5. Back Rack Bulgarian Split Squat (2×10) 6. One Arm DB Row (3×8) 7. Glute-Ham Raises (3×8) Thursday 1. Reverse Micro Mini Front Squat (@75% 10×2 […]
Tuesday 3.29.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Philanderder” 3 Rounds 400m Run 21 KB Swings […]
Warm-up Dynamic 4 minute jump rope tabata Weightlifting Squat Clean (1x1x1x1x1x1x1x1x1x1) review clean introduce squat clean add weight lightly Metcon (AMRAP – Rounds) 10 Minute AMRAP 12 deadlift 3 wall walks 12 sit ups
Monday 3.28.16 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side adductor smash 0:00 – 1:53 http://www.mobilitywod.com/daily/saturday-march-26th-2016/ 2min each side 0:00 – 1:40 http://www.mobilitywod.com/daily/tuesday-march-15th-2016/ Dynamic Warm Up: 5min Strength: 15min Squat Clean (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Switching up the programing order for the next 3 weeks. We will complete DE […]
Sunday 3.27.16 WOD NOTES
Mobility: None Dynamic Warm Up: None Instead have Athletes complete a coaches choice warm up AMRAP to get loose as they arrive. Strength: None Competition Day WOD: 40min “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking […]
Friday 3.25.16 WOD NOTES
Max Effort Lower Mobility: 5min o:35 -1:50 http://www.mobilitywod.com/daily/wednesday-march-23rd-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM) NOTE: Why? Upper back development Posterior Chain development Assistant Exercise for conventional deadlift Increase vertical jump, focus on hip extension How? Warm Up today with a conventional grip and gradually work your hands wider as you approach […]
Thursday 3.24.16 WOD NOTES
Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength: 15min Muscle Snatch (16×1 @ 75%) **Give 4min to warm up and then complete as EMOM NOTES: How? Give 4min to warm up and then complete as EMOM Start with the bar on the floor in a traditional snatch set up. From […]
