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Monday, June 29, 2015

28
Jun

Monday, June 29, 2015

Essentials

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

Skill:

WOD:
5 Rds For Time:

  • 15 Wall Ball
  • 15 MB Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 20/14
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

C) 2 Sets:

  • Good Mornings x 6
  • GH Raises x 10
  • DB Split Squat x 6 ea.

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 30/20
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:
  • 10 Minutes Mobility

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