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Friday, January 20, 2016

19
Jan

Friday, January 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

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:

WOD:
AMRAP in 17 Minutes: 

  • 40 Burpees
  • 40 KB Swings
  • 30 Burpees
  • 30 KB Swings
  • 20 Burpees
  • 20 KB Swings
  • 10 Burpees
  • Max KB Swings
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

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:

WOD:
“13.1”

AMRAP in 17 Minutes: 

  • 40 Burpees
  • 30 Snatch 75/45
  • 30 Burpees
  • 30 Snatch 135/95
  • 20 Burpees
  • 30 Snatch 165/115
  • 10 Burpees
  • Max Snatch 210/120
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

A) 4 Sets:

  • 3 Snatch Balance + 2 Snatch

B) 5 Sets:

  • Snatch Grip Deadlift x 4

C) 5 Sets:

  • Front Squat x 3
  • Weighted Muscle Up x 4

*Use heaviest weight as long as form is good and you’re able to complete the given rep scheme.

Skill:

WOD:
 8 Sets: (EMOM)

  • 8 TnG Push Press 165/115 + 6 Burpee
Additional:
  • Mobility

 

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