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Monday 11.9.15 WOD
Max Effort Lower Strength Front Squat (1RM , 2 second pause in bottom) WOD “Foolish Games” 4 x 2min Rounds 15 Deadlifts (225,135) Max Wall Balls (20,14) 1min Rest **Score total wall balls $ Out 400m Empty Sled Push
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Monday 11.9.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side: http://www.mobilitywod.com/daily/thursday-october-15th-2015/ Dynamic Warm Up: 5min Strength: 15min Front Squat (1RM , 2 second pause in bottom) NOTES: Take from rack Why? The pause front squat can serve a few purposes, all more specific to the clean than the pause back squat. First, it helps train rate of force development […]
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Sunday 11.8.15 WOD
Explosive Strength Strength Clean From Blocks (@65% 1 RM Clean and Jerk ) Use blocks or foam pads to raise the height of the bar 3×3 Below Knee 3×3 Above Knee WOD “End Of The Road” 21 OHS (95,65) 21 Banded KB Russian Swings (55,35 + red band) 5 Rope Climbs 15 OHS 15 Banded KB […]
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Sunday 11.8.15 WOD NOTES
Explosive Strength Mobility: 5min 0:00 – 2:15 http://www.mobilitywod.com/daily/thursday-october-29th-2015/ Dynamic Warmup: 5min + $out variation Add a variation of the $out. Example: 21-15-9 Row for Cals and Burpees 21-15-9 Assault Bike for Cals and Sit Ups Strength Clean From Blocks (@65% 1 RM Clean and Jerk ) Use blocks or foam pads to raise the height of […]
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Saturday 11.7.15 WOD
WOD Partner Up! Or, Complete Solo “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **30min time cap $ Out Have a great […]
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Friday 11.6.15 WOD
Max Effort Lower Strength Good Mornings (8RM, flexed knee) WOD “Wonderwall” 5min AMRAP Squat Clean + Jerk (135,95) 5min Rest 5min AMRAP Squat Clean + Jerk (135,95) **Score total Clean and Jerks $ Out 2 Rounds 10 Strict TTB 20 AbMat Sit-Ups 30 Hip Extensions 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold […]
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Friday 11.6.15 WOD NOTES
Plenty of time today, complete the cool down stretch Max Effort Lower Mobility: 5min http://www.mobilitywod.com/daily/wednesday-november-4th-2015/ Dynamic Warm Up: 7min Complete short dynamic warm up and then complete one round $ out as a group. Strength: 15min Good Mornings (8RM, flexed knee) **for out purposes, flexed knee means slight bend in the know. This movement is not […]
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11.5.15 Box Brief
I Invited A Navy SEAL To Live With My Family For 31 Days. Here’s What I Learned by Jesse Itzler So many of us live our lives on autopilot. We do the same thing every day: wake up, go to work, come home, and have dinner. Repeat. When I found myself drifting in that direction, I […]
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Thursday 11.5.15 WOD
Dynamic Effort Upper Strength Press Complex (6x Push Press+Push Jerk + Split Jerk @70%) **take from rack WOD “2min Drill” 2min at each movement, with 1min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, max Air Squats 15 Push […]
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Thursday 11.5.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min 0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/ Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility. Dynamic Warm Up: 5min Mix in the ergs this month so that Athletes can accumulate meters for RowVember Strength: 15min Press Complex (6x Push Press+Push Jerk + […]
