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Monday, June 5, 2017

4
Jun

Monday, June 5, 2017

Workout Intent: Today’s focus in a sprint type workout that will test your ability to move moderate weight efficiency with a higher heart rate.  Volume isn’t high so weight should be a load you can perform majority of the work unbroken.  Push your pace and see if you can hold on once you get to the burpee box jump overs.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

5 Sets:

  • Back Squat x 5

Skill:

WOD:
For Time:

  • 100 Double Unders

3 Rds

  • 7 Deadlift 155/105
  • 7 Hang Squat Clean
  • 7 Shoulder to Over

then

  • 21 Burpee Box Jump Overs 30/24
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

6 Sets:

Back Squat

  • Set 1 = 5 @80%
  • Set 2 = 3 @85%
  • Set 3 = 1 @88%
  • Set 4 = 5 @85%
  • Set 5 = 3 @88%
  • Set 6 = 1 @ 93%

Skill:

Jenna’s B-Day WOD:
 

For Time:

  • 100 Double Unders

3 Rds

  • 7 Deadlift 155/105
  • 7 Hang Squat Clean
  • 7 Shoulder to Over

then

  • 21 Burpee Box Jump Overs 30/24

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Farmers Carry x 40 yards

Strength:

A) 6 Sets:

  • Back Squat x 3 (Work Up to 90-92%)

B) 4 Sets:

  • Front Squat x 5 (Work Up to 87-90%)

Skill:

WOD:
For Time:

  • 100 Double Unders

3 Rds

  • 7 Deadlift 155/105
  • 7 Hang Squat Clean
  • 7 Shoulder to Over

then

  • 21 Burpee Box Jump Overs 30/24
Additional:
  • 10 Minutes Mobility

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