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Wednesday, July 27, 2016

26
Jul

Wednesday, July 27, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Perform After WOD

4 Sets:

  • Single Arm Overhead Carry x 40 yards ea.
  • Farmers Carry x 60 yards

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes

  • AMRAP Bench Press @ 70% of 1 RM
  • 200m Run
  • Rest

*Rotate through movemnts, athlete on 200m run is the time keeper when they return rotate movements.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Perform After WOD

4 Sets:

  • Single Arm Overhead Carry x 40 yards ea.
  • Farmers Carry x 60 yards

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes

  • AMRAP Bench Press @ 70% of 1 RM
  • 200m Run
  • Rest

*Rotate through movemnts, athlete on 200m run is the time keeper when they return rotate movements.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Skill:

WOD:
A) 5 Sets: (EMOM)

  • Minute 1 = Sumo Box Back Squat  x 3 @65%
  • Minute 2 = 40 yard Double KB Overhead Carry
  • Minute 3 = Single Leg Step Up Jump x 5 ea.
  • Minute 4 = Farmer Carry x 60 yard
  • Minute 5 = Rest

*Focus on SPEED on the Squats.  Fast off the box, be sure to settle back and sit completely not touch and go.

B) 4 Sets:

  • Double DB/KB Overhead Walking Lunge x 20yrds (Rest 1 Minute between sets)

*Goal is to increase load each set.  If it takes longer then 1:30 to complete set, weight is to heavy.

Additional:
8 Sets:

  • 200m Row @107% of 2K pace, 200m easy row between efforts

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