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Monday, January 9, 2017

8
Jan

Monday, January 9, 2017

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:

A) 6 Sets:

  • DB/KB Step Back Lunge x 5 ea.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

WOD:
3-6-9-12 For Time:

  • Thruster
  • Pull Up
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:

A) 6 Sets: (Every 90 Seconds)

  • Back Rack Step Back Lunge x 5 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

WOD:
4-8-12-16 For Time:

  • Thruster
  • Pull Up
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) 5 Sets: (Every 90 Seconds)

  • 2 Power Clean + 2 Clean

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

  • Clean High Pull x 3 93,93,97,97%

Perform After WOD

C) 4 Sets:

  • Back Squat Cluster 2.2.2 (Rest 10 Seconds between 3’s)
  • Supine Ring Face Pulls x 6-8
  • Bent Over DB Lateral Raises x 8-10

Skill:

WOD:
A) From 0:00-3:00 Complete:

2 rounds of:

  • 8 Squat Clean Thrusters 95/65
  • 8 Chest to Bar Pull Up

B) From 3:00-6:00 Complete:
2 rounds of:

  • 10 Squat Clean Thrusters 95/65
  • 10 Chest to Bar Pull Up

C) From 6:00-9:00 Complete:

2 rounds of:

  • 12 Squat Clean Thrusters 95/65
  • 12 chest-to-bar pull-ups
    Etc., following same pattern until you fail to complete both rounds
Additional:
  • Mobility

 

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