Thursday, May 25, 2017

Schedule Reminder: The 6:15 pm class is cancelled tonight.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Partner Complete 3 Rds:

  • 200m Run
  • 400m Run
  • 600m Run

Rest while partner work.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
 

With a Partner Complete 3 Rds:

  • 200m Run
  • 400m Run
  • 600m Run

Rest while partner work.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Rotate through the following for 45 minutes slowly for form, not fatigue focus

  • 10-20 kipping ring dips in sets of 3-5 practicing driving knees up with the press out.
  • 20 meter handstand walk (scale with spotter assist OR 40x lunge to handstand weight transfers
  • 10-15x practice jump to hollow->arch->hollow swing
  • 5-10x Bar pull overs https://vimeo.com/181499865/94c1d64ecc
    (Scaling https://vimeo.com/181499780/2e713fa05b Fixing band with low bar: https://vimeo.com/181499761/b777a2bd2d)
  • 5-10x Pirouette 180 *scale with spotter assist OR 40x lunge to handstand weight transfers
  • 20x (10 each) alternate kipping toes to rings / kipping ring pull ups
Additional:
  • 10 Minutes Mobility

 

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Wednesday, May 24, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 24/16 Calorie Row
  • 10 Burpee Over Row
  • AMRAP DB Lunges

Rest 4 Minutes

C) For Time:

  • 30 Hip Ext.
  • 30 yard backwards sled drag
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat @ 45% of 1RM Front Squat (From the Floor)
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 30/20 Calorie Row
  • 15 Burpee Over Row
  • AMRAP Front Rack Lunges 95/65

Rest 4 Minutes

C) For Time:

  • 40 Hip Ext.
  • 30 yard backwards sled drag
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat @ 45% of 1RM Front Squat (From the Floor)
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 30/20 Calorie Row
  • 15 Burpee Over Row
  • AMRAP Front Rack Lunges 135/95

Rest 4 Minutes

C) For Time:

  • 40 Hip Ext.
  • 30 yard backwards sled drag

 

Additional:
  • Mobility

 

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Tuesday, May 23, 2017

Workout Intent:  Pushing and Pulling stamina. Goal for today is to be more muscular endurance vs. breathing.  Be smart on rep scheme and scale appropriately.     

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
10-1 For Time:

  • Hand Release Push Ups
  • Supine Row
  • Sit Ups x 2
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
12-1 For Time:

  • Hand Release Push Ups
  • Pull Up
  • Sit Ups x 2
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling Single Arm DB Arnold Press x 10 ea
  • Banded Face Pull x 12-15
  • Band Pull a Parts x 12-15

Strength:

A) 4 Sets:

  • Behind the Neck Jerk x 3 (Work up to 65% of 3RM Behind the Neck Juerk)

B) 3 Sets:

  • 3 Position Power Snatch (Above knee, Below the knee, Floor Work up to 65%)

Perform After WOD

C) 2 Sets:

  • Single Arm DB/KB Upright Row x 8-10 ea.
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
12-1 For Time:

  • Strict Handstand Push Up
  • Supinated Grip Pull Up
  • Strict Toe to Bar

*If you can perform the pull ups strict do so. You may use a kip but try to minimize the kip and focus on the pull.  Be smart on rep scheme.  Work should be more muscle endurance vs. breathing.

Additional:
  • Mobility

 

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Monday, May 22, 2017

Workout Intent: This is going to be a scheduled back off week.  Just to clarify a back off week doesn’t mean we’re not going to workout and not get the proper stimulus, it means we’ve done quite a bit of work and load on your CNS (Central Nervous System) over the last couple of weeks so we’re going to back off some of the load and volume to help it recover this week.  Goal for today’s WOD is sprint style workout.  Move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

5 Sets:

  • Back Squat x 5

Skill:

WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 65/45
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 80%)

Skill: 

Rachel’s B-Day WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 75/55
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

A) 6 Sets: (Every 2 minutes)

  • Front Squat x 3 (Work up to 75-80%)
  • Perform between the first 4 sets of Front Squats:Progressive Toe to Bar x 5-15 (Progressively increase ROM and touch toes on reps 5,10,15)

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 5 (Work up to 80%)
  • Wall Facing Handstand to freestanding HS hold 3 x 1-3 seconds (start with feet on the wall, work to pull feet off of wall and hold freestanding for 1-3 seconds.  Each time you perform a hold count it as a rep, perform 3 reps each set.

C) 3 Sets:

  • Clean Pulls x 3 @90%
  • Squat Jump x 5
  • Legless rope climb beginner – supine to 1 foot above max reach
    Progression: (1) 3×1 (2) 3×2 (3) 3×3. For rep to count must climb up to target AND back down without supporting weight with feet on ground or rope. Feet touch the ground until you pull the last foot above max reach but don’t support weight.

Skill:

Rachel’s B-Day WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 95/65
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility
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Saturday, May 20, 2017

Schedule Reminder:  The 9:45 class is cancelled today.  The 8:30 is still on, so get up and get your fitness on!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

 

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster 50/35
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Split Jerk x 3 (Work up to 85%)

B) 4 Sets:

  • Snatch Balance x 3 (Work up to heavy 3)

Skill:

WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing 55/35
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster 65/40
Additional:
  • Mobility

 

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Friday, May 19, 2017

Workout Intent: Goal for today is lower body strength and midline endurance.  For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given minute.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

*Hold DBs in Farmers carry position, heaviest load as you can handle

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 12/10 Row For Calories
  • Minute 2 = 8-15 Sit Ups
  • Minute 3 = 15-20 Wall Ball
  • Minute 4 = 1-2 Rope Climb (Hand Over Hand/Feet wrap + Pull Up)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 15/12 Row For Calories
  • Minute 2 = 8-12 Toe to Bar
  • Minute 3 = 15-20 Wall Ball
  • Minute 4 = 1-2 Rope Climb
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

A) 5 Sets:

  • Snatch x 3 (Work up to 85%)

B) 5 Sets:

  •  Clean x 3 (Work up to 85%)

C) 4 Sets: (Every 2:30)

  • Tempo Front Squat x 5 @7011 (7 seconds down, 0 second pause, 1 sec up, 1 sec pause.  Work up to 50-60%)

Perform After WOD

D) 3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 15/12 Row For Calories
  • Minute 2 = 8-15 Toe to Bar
  • Minute 3 = 15-25 Wall Ball
  • Minute 4 = 1-3 Rope Climb (No Touching floor between reps)
Additional:
  • Mobility

 

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Wednesday, May 17, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Push Up with 5 Second Hold in Plank Each Rep
  • Hip Ext. x 10-15
  • 5 Knee Tuck Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 500m Row

In Remaining Time AMRAP

  • 7 Wall Ball
  • 7 MB Toe touch Sit Up (feet straight overhead with arms extended sit up and touch toes with MB)

Rest 4 Minutes

B) AMRAP in 4 Minutes:

  • Man Makers (Choose a weight you can perform at least 5 unbroken reps with)

Rest 4 Minutes

C) AMRAP in 4 Minutes:

  • 12 Plate Jumps (45# Plate)
  • 8 Sumo Deadlift 205/135
  • 8 Toe to Bar
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 500m Row

In Remaining Time AMRAP

  • 7 Wall Ball
  • 7 MB Toe touch Sit Up (feet straight overhead with arms extended sit up and touch toes with MB)

Rest 4 Minutes

B) AMRAP in 4 Minutes:

  • Man Makers (Choose a weight you can perform at least 5 unbroken reps with)

Rest 4 Minutes

C) AMRAP in 4 Minutes:

  • 12 Plate Jumps (45# Plate)
  • 8 Sumo Deadlift 205/135
  • 8 Toe to Bar
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

A) 4 Sets:

  • Hang Power Clean (Above knee, Work up to 75%)

Perform After WOD

B) 10 Sets:

  • Front Squat x 8 @ 50-55% (60 Seconds Rest Between Each Set)

C) 1 Set:

  • 50 Hip Bridge Rower Seat Hamstring Curl

Skill:

WOD:
EMOM x 6 (3 Each)

  • Minute 1 = Step Up x 5 ea.
  • Minute 2 = Muscle Up x 3-7
Additional:
  • Mobility

 

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Tuesday, May 16, 2017

Workout Intent:  Pushing and Pulling stamina. Goal with strength today is to work on shoulder mobility and strength.  Focus on good quality activation and range of motion over load.  For the wod this should be a distance to run fully.  As for the dips and pull ups it should be a rep scheme you can complete in no more then 2-3 sets.  Scale accordingly.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • PVC Pass Through x 10
  • PVC Eagle Claw Pass

Skill:

  • Kipping Dips
WOD:
3 Rds For Time:

  • 400m Run
  • 12 Dips
  • 9 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • PVC Pass Through x 10
  • PVC Eagle Claw Pass

Skill:

  • Kipping Dips
WOD:
3 Rds For Time:

  • 400m Run
  • 15 Ring Dips
  • 15 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) 4 Sets:

  • Behind the Neck Jerk x 3 (Work up to today’s heavy 3, if technique is not solid do not increase load)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, Below the knee, Floor Work up to 75%)

Perform After WOD

C) 2 Sets:

  • Iso-Dynamic Lateral Raise x 7-10
  • Cuban Press x 7-10
  • Hammer Curl to L-Lateral Raise to Extend x 7-10

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Ring Dips
  • 15 Pull Ups
Additional:
  • Mobility

 

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Monday, May 15, 2017

Workout Intent: Sprint style workout.  Similar to two weeks ago a twist.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 5

Skill:

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swing 55/35
  • 10 Overhead Squat 65/45
  • 90 Seconds Rest
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 3 (Work Up to 87-90% over 5 sets)

Skill: 

WOD:
4 Rds For Total Time:

  • 12 Over Bar Burpee (Lateral)
  • 12 KB Swing 70/55
  • 12 Overhead Squat 75/55
  • 90 Seconds Rest
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 6 Sets: (Every 2 minutes)

  • Front Squat x 3 (Work up to today’s heavy 3)
  • Perform between the first 4 sets of Front Squats: Wall Facing Handstand to freestanding HS hold 3 x 1-3 seconds (start with feet on the wall, work to pull feet off of wall and hold freestanding for 1-3 seconds.  Each time you perform a hold count it as a rep, perform 3 reps each set.

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 5 (Work up to 83-85% over 4 sets)
  • Perform between the first 3 sets of Back Squats: Legless rope climb beginner – supine to 1 foot above max reach
    Progression: (1) 3×1 (2) 3×2 (3) 3×3. For rep to count must climb up to target AND back down without supporting weight with feet on ground or rope. Feet touch the ground until you pull the last foot above max reach but don’t support weight.

C) 4 Sets:

  • Clean Pulls x 5 @90,95,100, 105%
  • Double Broad Jump x 3 (3 Attempts to find max distance)

Skill:

WOD:
5 Rds For Total Time:

  • 12 Over Bar Burpee (Lateral)
  • 12 KB Swing 70/55
  • 12 Overhead Squat 75/55
  • 90 Seconds Rest
Additional:
  • Mobility
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Saturday, May 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 5 Box Handstand Push Up/Z Press
  • 3 Strict Pull Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 6 Feet Elevated Push Up 24/20
  • 4 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 7 Push Ups
  • 5 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 6 Handstand Push Up
  • 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 9 Feet Elevated Push Up 24/20
  • 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 12 Push Ups
  • 8 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Split Jerk x 5 (Work up to 70%)

B) 4 Sets:

  • 1 Behind the neck Snatch Grip Push + 3 Overhead Squat (Work up to heavy for the day)

Perform After WOD

C) 2 Sets:

  • Seated Plate Front Raise x 8
  • Bent Over Row x 8
  • Seated DB Lateral Raise x 8
  • Single Arm Landmine Row
  • Cuban Press x 8
  • Iso Hip Ext. Hold DB Row x 8

D) 1 Set:

  • 75 Barbell Curls @ 30-40% of BW
  • 75 Laying Barbell Skull Crushers

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 6 Handstand Push Up
  • 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 9 Feet Elevated Push Up 24/20
  • 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 12 Push Ups
  • 8 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

 

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