Monday, February 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

18-15-9-6

  • 20-18-14-12 (10 yard shuttle runs)
  • DB Thruster
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

27-21-15-9

  • 20-18-14-12 (10 yard shuttle runs)
  • DB Thruster 45/30

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) As Long as Possible (Every 90 Seconds)

  • 3 Tng Snatch

*Start 95/65 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

B) 4 Sets:

  • Clean High Pull x 3 100,100,103,103%

C) 4 Sets:

  • Back Squat x 2 (Build to Heavy 2)

Skill:

WOD:
For Time:

27-21-15-9

  • Row For Calories
  • DB Thruster 50/35
Additional:
  • Mobility

 

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