WOD-News

Zach, Holiday Yoke

Strength

Front Squat 1-1-1-1

WOD – “Oche Noche de CHANUKAH”

You Go I go w a partner
8 CAL ASSAULT
8 FRONT SQUAT (155/105)
8 BURPEE OVER BAR

8 ROUNDS FOR TIME (8 each)

WOD Brief

Today we are taking time to work up to our heaviest front squat. The cycle for the past few months has been incorporating this lift across our skills and WOD programming. Time to challenge ourselves.

The WOD is a favorite partner style – one partner will attack each of the triplet and then switch. This allows us to go very aggressively and recover before repeating. The rep scheme is in honor of Chanukah.

Hit the AAB hard enough, but not so hard you cannot go unbroken on the front squats. Consider 85-90% effort on the bike, and then straight through the sets.

**SAVE THE DATES** 

Updated holiday hours the week of Christmas and New Years

NBK Holiday Party, 2017

Strength

Power Snatch 3-3-3-3

WOD – “Mistletoe”

10 KB SNATCH 53/35
15 TTB
30 DU
AMRAP 12

WOD Brief

Power snatches should have a few warm up sets prior to going for the four sets of three. We are super setting these with a hollow hold, because core is life. Focus on finding comfort in breathing while your body is under tension. This training is develop that capacity, as it is key in all gymnastics, endurance, strongman, and all barbell movements..

Mistletoe is meant to be speedy. Pick a KB weight that you can cycle. Those without doubleunders should scale to singles.

At 12 minutes, this is longer than a standard sprint, so adjust to 90-95% of your max speed and TTB capacity. If 10-15 is your TTB max, consider breaking these on the first round into manageable sets with brief rest.

**SAVE THE DATES** 

Updated holiday hours the week of Christmas and New Years

NBK Party is Sunday at 5pm, see you there!

Strength

Deadlift 5-5-5-5

WOD – “Wavy”

TEAMS of 2 (1 person working at a time)
60-45-30
Cal row
Burpee over erg
Deadlift (225/155)

WOD Brief

The strength is meant to get extremely heavy for a set of five. Listen to your body, work up in weight smartly, and then work across the four sets for five reps. Plenty of time on the clock today for these lifts.

The partner WOD for today has one athlete working at a time. As a team you’ll want to move quickly and switch quickly. The row can be all out sprints with fast transitions. Consider switching every 12-15 cals based on your capacity. Communicate with your partner, stay together, cheer each other on, and reduce the transition times.

The dead lift, treat it with respect, and go diligently through it. Think smaller sets and then increase after you settle into the DL (for example, maybe do 3-5 Dead Lifts each and then if comfortable increase the size of the sets.

One athlete works at a time, you can have your partner sitting on the rower but no hands on handle as the last deadlift rep is finished.

**SAVE THE DATES** 

NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Karen and the littles

WOD – “Keep it Clean”

5 ROUNDs:
AMRAP 3
15 KB Swings (53/35)
10 Box Jumps (30/24)
AMRAP Assault cals
Rest 1 min

WOD Brief

Sprints are a mindset.

You have to choose to go.

Choose to push.

Demand your body to move.

Let your mind lead your body today .. stay present, stay in each movement and drop the hammer every time on the bike.

The KB and box jumps are meant to something you can knock out confidently and ideally unbroken. RX+ is 70/53 on the KB, but unbroken reps is necessary for first 3 rounds. The intention here is ballistic movements with an aggressive heart rate into the bike.

Strategy for the bike – athletes choice to accomplish max calories. Some athletes do better with a max wattage for 10-15 seconds and then a relaxed pedal for 10-15, others hit a mid-wattage level vs their max and hold it constantly. Those who go for bursts need to see at least 2-3x more wattage vs. their constant pedal. Ask your Coach for help.

Finally, 5 rounds … hit everyone like there is only one at a time. Effort should be 90% level. The 4th round will be hardest, so dig in for that round.

**SAVE THE DATES** 

NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Phil

Endurance Strength

Hang Squat clean + Assault 12/8 cals for max wattage

WOD – “Sturdy Bird”

AMRAP 5
5 power clean (135/95)
7 Bar facing burpee
Rest 5

AMRAP 5
5 Power Clean (165/115)
7 Bar Facing Burpee

WOD Brief

The strength will have time to build to good working weight, and then let the rounds begin. Today has two big training efforts – the endurance strength and the WOD. Treat them as such and go for max. Appropriate rest will be needed between each effort and is planned.

Today we will work and rest equally to allow our bodies to hit a lactic state momentarily, and then we will challenge our bodies to recover. Clearing the lactate of your muscles during the rest is key – walk around, hope on a bike, row, anything .. just get the big muscle groups moving.

There is no rest in a 5 minute body of work, so find an aggressive pace that is just below a sprint. If you can cycle the barbell – do it! It is 2x faster than dropping every rep.

**SAVE THE DATES** 

NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th