Category: WOD Notes

Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 6 Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 60% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift • Development of the connective tissues • Improve stability throughout the […]

Max Effort Upper Mobility: 5min Strength: 15min Press Complex (1RM: Push Press + Power Jerk + Split Jerk) **Take from rack. Build to a heavy single complex NOTES:  Focus movement demo on proper positioning of Push Press: ‘the dip’ & extension of hips through the bar Power Jerk: the ‘re-dip’ & extension of hips through the bar Split […]

Explosive Strength Mobility: 5min Lifestyle Challenge – Day 4 Dynamic Warm Up: 5min Explosive Strength: 12min Depth Jump for max height (Score highest jump in inches ) Step off box at knee height **Max height or step off 30″ NOTES: BreakingMuscle.com WOD: 25min “The Living Daylights” 50 Push Press (95,65) 50 T2B 50 Front Squats (95,65) […]

Mobility: 5min Lifestyle Challenge – Day 3 Mobility Dynamic Warm Up: 5min WOD: 25min time cap “For Your Eyes Only” 50-40-30-20-10 Bench Press (95,65) Row for Cals KB Swings (55,35) **25min time cap NOTES: Stagger partners on different movements. Weights should not be challenging. Cool Down Stretch: 2-3min $ Out Have a great weekend!

Max Effort Lower Mobility: 5min NOTES: Day 2 of Dr. Stu’s Lifestyle Challenge Mobility. Dynamic Warm up: 5min Strength: 15min Hang Clean (2RM – Hang Squat Clean) **complete as EMOM Warm Up: Min 0-5, Every 60sec Build: Min 5+, Every 90 sec. NOTES: Work as EMOM. Count clock up so that you can schedule out 60sec […]

Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: 5min Over the next 30 days the Athletes will receive 2 points per day for completing the mobility listed. Athletes will receive the points for completing with class or on their own. Dr. Stu has gone to great lengths to shoot […]

 Explosive Strength Mobility: 8min 4min Shoulder prep + 4min Hip Prep, Coaches choice Dynamic Warm Up: 5min Strength: 15min Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch NOTES: Complete this as an EMOM. Set the clock to count 2min intervals. Let the Athletes warm up for the […]

Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Mobility: 4min 2min each side 0:00 – 1:20  http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift […]

Max Effort Upper Mobility: 6min 3min each side coaches choice banded overhead distractions Dynamic Warm Up: 5min After dynamic warm up have Athletes partner up and grab a barbell and x2 Kbs for below sequence. Warm Up Sequence: (multiple reps of each) behind the neck, front rack, Kbs Strength Shoulder Press (4 x Max Reps (75,55)) […]

Announcements Encourage Athletes to sign up for the Lifestyle Challenge Explosive Strength Mobility: 6min Coaches Choice. Think about the movements in todays WOD and the Strength……. Dynamic Warm up: 5min Strength: 15min Hang Snatch (2RM) NOTES: Athletes need to first stand to full extension and then load their hamstrings by lowering the barbell to the hang […]