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Monday, December 26, 2016

26
Dec

Monday, December 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Front Squat x 4
  • Banded Triple Threat x 10 ea.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 5 Toe to Bar
  • 10 Russian KB Swings
  • 5 Pull Ups
  • 10 Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

4 Sets:

  • Front Squat x 4 87-90%
  • Banded Triple Threat x 10 ea.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 5 Toe to Bar
  • 10 Russian KB Swings
  • 5 Pull Ups
  • 10 Body Weight Deadlift
  • Rest 90 Seconds
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 3 Sets:

  • 11/4 Front Squat x 7
  • Banded Triple Threat x 10

B) 3 Sets:

  • KB/DB Kossack Squat x 12 each (Do not Alternate Legs)
  • Eccentric GH Raises x 8

Skill:

WOD:
 

A) EMOM x 8 Sets:

  • 8 Toe to Bar + 8 Calorie Row

Rest 1 Minute

B) AMRAP in 6 Minutes:

  • 10 Pull Ups
  • 10 KB Swings 55/35
Additional:
  • Mobility

 

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