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Friday, August 26, 2016

25
Aug

Friday, August 26, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Hip Extension x 10

Skill:

WOD:
For Time:

  • 200m Run
  • 15 Thrusters
  • 25 Russian KB Swing
  • 15 Thursters
  • 200m Run

*This is meant to be a sprint, load should be a challenge but do able. Go Fast!

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Hip Extension x 10

Skill:

WOD:
For Time:

  • 200m Run
  • 15 Thrusters 95/65
  • 25 Russian KB Swing 70/55
  • 15 Thursters
  • 200m Run

*This is meant to be a sprint, load should be a challenge but do able. Go Fast!

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 50%

B) 3 Sets:

  • Back Extensions x 10

Skill:

WOD:
For Time:

  • 250m Row
  • 15 Thrusters 115/85
  • 25 Double KB/DB Russian Swings 45/35
  • 15 Thursters
  • 250m Row
Additional:
3 Rounds
  • 10 yard walking good morning w/empty bar
  • 10 yard crab walk
  • 10 push up shoulder taps
  • 10 sumo inchworms
  • 10 yard bear crawl

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