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Monday, April 11, 2016

10
Apr

Monday, April 11, 2016

Programming Update:

For the next several weeks we’re going to be performing some testing.  During these weeks it’s extremely important that you try and be as fresh as possible, to insure your best and true performance.  We’re going to perform a wide range of tests, but these tests will help measure your current fitness level and help measure progress as we proceed.  

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A)10 Minutes to Find:

  • Overhead Squat 5 RM

B) 10 Minutes to Find:

  • 10 RM Behind Neck Press

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 10 Minutes to Find:

  • 1 RM Snatch

B) 10 Minutes to Find:

  • 1 RM Overhead Squat

C) 10 Minutes to Find:

  • 10 RM Behind Neck Press

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5
  • Snatch Complex

Strength:

A) 10 Minutes to Find:

  • 1 RM Snatch

B) 10 Minutes to Find:

  • 1 RM Overhead Squat

C) 10 Minutes to Find:

  • 10 RM Behind Neck Press

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
Additional:
  • 10 Minutes Mobility

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