Category: WOD Notes

Dynamic Effort Lower New DE lower cycle starts this week Mobility: 5min We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (6×3 @ 70% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? The Box […]

Max Effort Upper Mobility: 5min Spend 5min breathing through t-spine mobility. 0:00-2:40 http://www.mobilitywod.com/daily/wednesday-august-19th-2015/ Dynamic Warm Up: 5min + Snatch Warm Up 3 rounds Strength: 15min Muscle Snatch (1RM) NOTES: Do not hesitate to cover many portions of Barbell Shrugged snatch progression warm up below. Why? It’s helpful to think of the movement as a snatch high pull with […]

Explosive Strength Mobility: 0min NOTES: Added warm up extention Dynamic Warm Up: 5min + Warm Up Extension Warm-up Extension: 10min EMOM 10 min 3 Seated Box Jumps (24+,20+) 6 Jumping Lunges (L+R=1) NOTES: Focus is on explosiveness of hip during seated box jumps. The jumping lunges will fatigue the hip flexors, quads and hamstrings. Making it […]

Max Effort Upper Mobility: 8min 4min on each side. 0:00 – 1:40 http://www.mobilitywod.com/daily/wednesday-july-8th-2015/ Dynamic Warm Up: 5min Strength: 12min Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold NOTES: Why? This is the position where the Clean becomes the Jerk. The rack hold is a great way to teach Athletes […]

Coaching Tips Everyone is doing a great job of communicating the Why? we perform the many lift variations on DE and ME days. Be careful not to find yourself caught up in an in-depth explanation that slows down the ‘energy’ of the class. Keep the energy high by quickly covering the high points and moving on. […]

Explosive Strength Mobility: 2min each side couch stretch 5min squat test, hold KB or upright if needed to achieve proper positioning of the torso in the squat Dynamic Warm Up: 5min + short metcon 4 Rounds: 10 KB Swings + 5 Burpee Pull Ups Why? Prime the neurological system for “Chelsea” by activating shoulders and […]

Dynamic Effort Upper Mobility: 8min Last week on this mobility. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Floor […]

Max Effort Lower Mobility: 6min 4min (2min each side) 4:30 – 5:29 http://www.mobilitywod.com/daily/thursday-august-20th-2015/ 2min, hanging from rig. Internally and externally rotate and hang from one arm. There is a lot of value in this basic mobility piece, decompression of the joints and spin. Dynamic Warm Up: 5min Strength: 15min Overhead Squat (3RM) **Take from rack, no more […]

Explosive Strength Mobility: 8min 2min each side Couch Stretch, 2min each side banded hamstring distraction 0:00 – 1:46 http://www.mobilitywod.com/daily/saturday-august-1st-2015/ Dynamic Warm Up: 5min Start dynamic warm up slow and end fast. This will prime the Athletes neurological system for the 400m Sprint. Do some research on track warm ups and proper running mechanics. Coach Athletes through […]

Max Effort Lower Mobility: 6min NOTES: 3min Wall Sit Keg Stretch + 3min Keg Stretch Split into 2 groups if needed Dynamic Warm Up: 5min Strength: 12min Clean (1RM: No Hook, No Foot, No Touch) NOTES: Run this as an EMOM. Every minute the Athletes will make a lift and increase over the 12min, for a […]