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Monday, January 30, 2017

29
Jan

Monday, January 30, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • 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) For Time:

  • DB/KB Deadlift+ DB/KB Reverse Lunge RT + DB/KB Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the db/kb reverse lunges from last week.

Skill:

WOD:
3 Sets:

AMRAP in 3 Minutes

2 Sets:

  • 9 KB Swing
  • 7 Goblet Squat
  • 5 Pull Up

In Remaining Time Perform AMRAP

  • Double Unders

Rest 1 Minutes Between Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • 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) For Time:

  • Back Squat + Back Rack Reverse Lunge RT + Back Rack Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the back rack reverse lunges from last week.

Skill:

WOD:
3 Sets:

AMRAP in 3 Minutes

2 Sets:

  • 5 Power Snatch 95/65
  • 7 Back Squat
  • 5 Pull Up

In Remaining Time Perform AMRAP

  • Double Unders

Rest 1 Minutes Between Rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • 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) As Long as Possible (Every 90 Seconds)

  • 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly.

B) 4 Sets:

  • Snatch High Pull x 3 96,96,100,100%

C) 4 Sets:

  • Back Squat x 1.1.1  Rest 10 Seconds between reps (Build to a heavy 3 rep, Not a 1 RM)

*Take a maximum of 15 total reps to build to your Back squat # i.e.: 5 [email protected]#, 3 [email protected] 265#, 2 [email protected]#, 1 Rep @345#, 1 Rep at….. You get it just make sure your 16th rep is your # for the day.

Skill:

WOD:
3 rounds not for time (rest as needed between exercises)

1) 5 tuck to frog then 15s parallette tuck support hold
2) 5 ring pull ups then 10s False grip top of pull up hold rings (jump into it, don’t pull into it)
3) 5 ring dips then 15s Bottom of ring dip hold
4) 10 GHD back extensions then 30s hold at the top of the last rep (full extension on the GHD)

Additional:
  • Mobility

 

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