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Friday, January 29, 2016

28
Jan

Friday, January 29, 2016

Reminder: Class Schedule will be normal hours today.  Saturday classes and Open gym on Sunday is Cancelled do to Surge Winter Escape.  Everyone is welcome to come up.  The Lee Family is once again being more then amazing by opening their home to everyone and allow us all to come up stay and enjoy the winter fun.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
In 20 Minutes Complete For Time and Load:

  • 30 DB Thrusters

7 Rds:

  • 5 Pull Ups
  • 10 Sit Ups
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • Power Clean
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
In 20 Minutes Complete For Time and Load:

  • 50 DB Thrusters 35/25

10 Rds:

  • 5 Chest to Bar Pull Ups
  • 10 Sit Ups
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • 1 RM Clean
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets:

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD
In 20 Minutes Complete For Time and Load:

  • 50 DB Thrusters 40/30

10 Rds:

  • 5 Chest to Bar Pull Ups
  • 10 Toe to Bar
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • 1 RM Clean
Additional:
  • 10 Minutes Mobility

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