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Monday, August 8, 2016

7
Aug

Monday, August 8, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 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:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Isometric Hip Ext. Hold x 20-30 Seconds

Skill:

WOD:
3 Sets:
AMRAP in 4:30 Minutes
  • 8 Wall Ball
  • 8 Power Clean
  • 8 Box Jump 20′
  • 8 Push Press
  • 8 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up: 

2 Sets:

  • 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:

3 Sets:

  • Bulgarian Split Squat x 6 ea.
  • Isometric Hip Ext. Hold x 20-30 Seconds

Skill:

WOD:
3 Sets:
AMRAP in 4:30 Minutes
  • 10 Wall Ball 20/14
  • 10 Power Clean 95/65
  • 10 Box Jump 20′
  • 10 Push Press 95/65
  • 10 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 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: (Every 2:30)

Back Squat x 4
  • Set 1-2 = 70-75%
  • Set 3-4 = 77-80%
  • Set 5-6 = 83-85%
  • Set 6 = 88%

B) 4 Sets: (Every 2:30)

Front Squat x 6

  • Set 1 = 70%
  • Set 2 = 73%
  • Set 3 = 75%
  • Set 4 = 78%
4 Sets: (Every 2 Minutes)
  • Snatch pulls from Above the Knee x 5 @90,95,100,100%

Skill:

WOD:
3 Sets:
AMRAP in 4:30 Minutes
  • 10 Wall Ball 30/20
  • 15 Power Clean 95/65
  • 15 Box Jump 20″
  • 15 Push Press 95/65
  • 10 Calorie Row

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
  • Mobility

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