Wednesday, December 7, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above Knee, Below Knee, Floor) @70-75%

B) 3 Sets:

  • Backwards Sled Pull x 30 yards
  • Medball Hip Ext. Toss x 10-12

C) 6 Sets:

  • Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

D) 4 Sets Each:

  • Max Rep Push Ups 2″ off ground (Do not touch the floor, once you’re unable to complete reps or you touch the floor set is over.  Rest 60 seconds between sets)
  • Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over.  Rest 60 seconds between sets)

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above Knee, Below Knee, Floor) @70-75%

B) 3 Sets:

  • Backwards Sled Pull x 30 yards
  • Medball Hip Ext. Toss x 10-12

C) 6 Sets:

  • Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

5 Sets Each

  • Max Rep Push Ups 2″ off ground (Do not touch the floor, once you’re unable to complete reps or you touch the floor set is over.  Rest 60 seconds between sets)
  • Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over.  Rest 60 seconds between sets)

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

 

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

12-9-6

  • Chest to Bar Pull Up
  • Thrusters 115/80 (Masters 95/65)

*Time each set, total working time is score.  Treat this as an “earn the next round” type of workout.  Goal is to sustain a pace or try to sustain a pace that will allow you to work, but get some rest between each round.

Additional:
3 Sets:

  • 15 yard Double KB/DB Walking Lunge 70/55
  • 15 Single arm KB/DB High Pull