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Monday, July 18, 2016

17
Jul

Monday, July 18, 2016

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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:

12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
AMRAP in 15 Minutes:

  • AMRAP in 30 Seconds Double Unders
  • 20 Yard Seal Walk
  • 15 Sit Up
  • 10 Body Weight Deadlift
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:

12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

Mel’s B-Day WOD:
AMRAP in 15 Minutes:

  • AMRAP in 30 Seconds Double Unders
  • 20 Yard Seal Walk
  • 15 Sit Up
  • 10 Body Weight Deadlift
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) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 80%

B) 3 Sets: (Every 2:30)

  • 1 ¼ Front squats; 3-5 reps

C) 12 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Perform After WOD

2 Sets:

  • Eccentric only GH Raises x 8-10 (Add wt. if able)
  • Good mornings w/ 3 sec pause at bottom position x 10-12 reps
  • rest 2 min

Skill:

WOD:
2 Rds For Total Time:

  • 60 Russian KB Swing 70/55
  • Rest 2:00
  • 50 1.25 Body Weight DeadLift
  • Rest 2:00
  • 250 Double Under (4 Minute Cap)
  • Rest 2:00

*If body weight deadlift is above 70% of your 1 RM scale down.

Additional:
  • Mobility

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