Monthly Archives: December 2016

Friday, December 30, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Perform After WOD 3 Sets: Weighted Hip Ext. x 10 Single Arm Up Right Row x 10 Band Pull a Part x 10 Skill: WOD: 5 Sets Each For Time: (New Set Every … Continue reading

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Thursday, December 29, 2016

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: AMRAP in 15 Minutes: 15/12 Calorie … Continue reading

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Wednesday, December 28, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 seconds ea. Bent Over weighted YTW x 10 each Rolling Squats/Pistols x 45 Seconds Jump Rope x 1 Minute Single Leg Standing Balance x 1 minute Each Strength: A) 5 … Continue reading

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Tuesday, December 27, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Up x 20 Lying Side Lateral Raise x 10 ea. Heels on bench/box hip bridge x 20 Deep Air Squat to Box Jump x 5 Strength: Skill: A) Pike to Headstand Work Options 1) 3×4 … Continue reading

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Monday, December 26, 2016

Essentials Strength/Skill: Warm Up: 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: Front Squat … Continue reading

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Saturday, December 24, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Complete For Time: 1 Snatch 2 Burpee Pull Ups 3 Front Rack Lunge ea. 4 Box Jump 5 Hang Power Clean 6 Chest to Bar Pull Up 7 Burpee 8 Ring … Continue reading

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Friday, December 23, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 4 Sets: Back Squat x 6 Single Arm Upright Row x 10 Band Pull a Part x 10 Skill: WOD: 5 Rds For Time: 5 Deadlift 275/155 10 Burpee Additional: Mobility Performance Strength/Skill: Warm … Continue reading

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Thursday, December 22, 2016

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: 4 Sets: AMRAP in 3 Minutes: … Continue reading

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Wednesday, December 21, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 seconds ea. Bent Over weighted YTW x 10 each Rolling Squats/Pistols x 45 Seconds Jump Rope x 1 Minute Single Leg Standing Balance x 1 minute Each Strength: A) 5 … Continue reading

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Does Your Capacity Need to Improve or Do You Need to Get Stronger?

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