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Friday, January 13, 2017

12
Jan

Friday, January 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

  • Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

  • TnG Deadlift x 3-5
WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

  • Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

  • TnG Deadlift x 3-5
WOD:
AMRAP in 15 Minutes:

  • 9 Deadlift 155/105
  • 12 Push Up
  • 15 Box Jump
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

A) 5 Sets:

  • Clean and Jerk x 2 (Build to today’s 2RM)

B) 5 Sets:

  • Clean Grip Deadlift x 4

C) 5 Sets:

Front Squat

  • Sets 1-2 = 4 Reps
  • Sets 3-5 = 3 Reps

Weighted Muscle Up x 4

Skill:

WOD:
 6 Sets: (EMOM)

  • 6 TnG Push Press 155/105 + 6 Burpee
Additional:
  • Mobility

 

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