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Monday, August 22, 2016

21
Aug

Monday, August 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:
A) AMRAP in 5:30
  • 12 Wall Ball
  • 12 Push Press
  • 12 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 100m Run
  • 10 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Performance

Strength/Skill:
Warm Up: 

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 75/55
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 150m Run
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 75/55
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Competition

Strength/Skill:
Warm up:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 6 Sets:

Front Squat x 4
  • Set 1-2 = 65-68%
  • Set 3-4 = 70-73%

B) 4 Sets:

Back Squat x 6 @ 65%

C) 3 Sets:
  • Snatch Pulls x 5 @90%

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 95/65
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 20/15 Calorie Row
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 95/65
  • 10 Box Jump 20″
  • 10 Push Press
  • 10/7 Calorie Row
Additional:
3 Sets:

  • Reverse Hyper x 12-15

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