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Friday, January 26, 2017

26
Jan

Friday, January 26, 2017

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:

4 Sets:

  • Tempo Overhead Squat x 3 (2 Seconds down, 1 second pause, up, 1 Second pause)

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

Skill:

WOD:
AMRAP in 18 Minutes: 

  • 9 Box Jump
  • 7 Push Press
  • 5 Toe to Bar
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:

4 Sets:

  • Tempo Overhead Squat x 3 (2 Seconds down, 1 second pause, up, 1 Second pause)

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

Skill:

WOD:
12.3

AMRAP in 18 Minutes: 

  • 15 Box Jump 24/20
  • 12 Push Press 115/75
  • 9 Toe to Bar
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 3

C) 5 Sets:

  • Front Squat
  • Sets 1-2 = 3
  • Sets 3-5 = 2
  • Weighted Muscle Up x 5

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

Skill:

WOD:
12.3

AMRAP in 18 Minutes: 

  • 15 Box Jump 24/20
  • 12 Push Press 115/75
  • 9 Toe to Bar
Additional:
  • Mobility

 

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