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Monday, November 2, 2015

1
Nov

Monday, November 2, 2015

Who needs to dress up for Halloween, this crew looks great everyday!!!

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 5ea.
  • Wall Facing Handstand Hold x 30 Seconds
  • Hollow Rock x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 65% (Tempo 2311)

Skill:

WOD:
A) AMRAP in 7 Minutes:2-4-6-8-10….

  • Deadlift
  • Push Ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

  • Power cleans
  • Air Squats x 2 (4-8-12-16…)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 5ea.
  • Wall Facing Handstand Hold x 30 Seconds
  • Hollow Rock x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 65% (Tempo 2311)

*Goal to increase 10-20# each week.

Skill:

Val’s B-Day WOD:

A) AMRAP in 7 Minutes:

2-4-6-8-10….

  • Deadlift 225/155
  • Push Ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

  • Power cleans 155/105
  • Air Squats x 2 (4-8-12-16…)
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 5ea.
  • Wall Facing Handstand Hold x 30 Seconds
  • Hollow Rock x 10

Strength:

A) 5 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase at least 5-10# each week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

  • Set 1 = 5 Reps @65-70%
  • Set 2 = 4 Reps @75-77%
  • Set 3 = 3 Reps @80-83%
  • Set 4 = 2 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

*Increase sets 1-5 by 5-10# each week.

Skill:

WOD:
A) AMRAP in 7 Minutes:2-4-6-8-10….

  • Deadlift 225/155
  • Strict handstand push-ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

  • Power cleans 155/105
  • Alt. Pistols
Additional:
  • Crossover Symmetry Iron Scap

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