Friday, September 2, 2016

2 Sets:

• Side Plank  x 45 Seconds ea.
• Reverse Hypers x 12-15
• Reverse Lunge w/reach on slider x 6 ea.
• Split Squat Switch x 3 ea.

Strength:

Perform After WOD

5 Sets: (Every 90 Seconds)

• Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

• 5 Deadlift @ 85%
• 7 Box Jump
• 200m Run
• Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets Each For Time and AMRAP:

• 10 Back Squat @ 65% (from the Rack)
• 200m Run
• AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with the Burpees.

• Mobility

2 Sets:

• Side Plank  x 45 Seconds ea.
• Reverse Hypers x 12-15
• Reverse Lunge w/reach on slider x 6 ea.
• Split Squat Switch x 3 ea.

Strength:

Perform After WOD

5 Sets: (Every 90 Seconds)

• Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

• 5 Deadlift @ 85%
• 7 Box Jump 30/24
• 200m Run
• Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets Each For Time and AMRAP:

• 10 Back Squat @ 65% (from the Rack)
• 200m Run
• AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with the Burpees.

• Mobility

2 Sets:

• Side Plank  x 45 Seconds ea.
• Reverse Hypers x 12-15
• Reverse Lunge w/reach on slider x 6 ea.
• Split Squat Switch x 3 ea.

Strength:

A) 4 Sets:

• Back Squat with a 3 Second Pause in bottom position x 4 @ 65-72%

B) 3 Sets:

• Good Mornings x 8 @ 45-50% of 1RM Back Squat

Skill:

• 2 Deadlift @ 90%
• 10 Box Jump 30/24
• 200m Run
• Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets:

• 10 Back Squat @ 55% (from the floor)
• AMRAP 1 Minute Airdyne for distance
• AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with distance on AD and Burpees.

• Mobility