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Friday, July 3, 2015

2
Jul

Friday, July 3, 2015


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (EMOM)

  • Clean x 1

B) 3 Sets:

  • DB Walking Lunge x 10 ea.

*Rest 60 Seconds between Sets

Skill:

WOD:
AMRAP in 17 Minutes:

  • 40 Cal Row
  • 40 Wall Ball
  • 40 Shoulder to Overhead
  • 40 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

A) 6 Sets: (EMOM)

Clean x 1

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

Skill:

WOD:
Granite Games 15.3

AMRAP in 17 Minutes:

  • 50 Cal Row
  • 50 Wall Ball 20/14
  • 50 Shoulder to Overhead 115/85
  • 50 Box Jump 24/20
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) Clean x 1 (EMOM)

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

  • Set 1 = 1 Rep @ 60%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 80%
  • Set 4 = 1 Rep @ 85%
  • Set 5 = 1 Rep @ 90%
  • Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

E) 3 Sets: (Perform After WOD)

  • Sumo Simi-Stiff Leg Deadlift x 8
  • DB Step Ups x 10 ea.

Skill:

WOD:
Granite Games 15.3

AMRAP in 17 Minutes:

  • 50 Cal Row
  • 50 Wall Ball 20/14
  • 50 Shoulder to Overhead 115/85
  • 50 Box Jump 24/20
Additional:
  • 10 Minutes Mobility

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