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Monday, October 30, 2017

29
Oct

Monday, October 30, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Lateral Oblique Slides x 15-20 Each
  • Face Pulls x 15
  • Cossack Squat x 10
  • Hip Extension x 10-15

Strength:

4 Sets:

  • Box Back Squat

Skill:

WOD:
AMRAP in 4 Minutes

  • 8 Thrusters
  • 8 Box Jump Overs
  • 8 Knee to Elbow

Rest 4 Minutes Between Sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Lateral Oblique Slides x 15-20 Each
  • Face Pulls x 15
  • Cossack Squat x 10
  • Hip Extension x 10-15

Strength:

4 Sets:

  • Box Back Squat

Skill:

WOD:
2 Sets:

AMRAP in 4 Minutes

  • 8 Thrusters
  • 8 Box Jump Overs
  • 8 Toe to Bar

Rest 4 Minutes Between Sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Lateral Oblique Slides x 15-20 Each
  • Face Pulls x 15
  • Cossack Squat x 10
  • Hip Extension x 10-15

Strength:

A) 6 Sets:

  • Back Squat x 3 (RPE 7-8)

B) 4 Sets:

  • Clean Pull x 3 @95,100,105,110%

Skill:

WOD:
3 Sets:

AMRAP in 4 Minutes

  • 12 Push Press 155/105
  • 12 Box Jump Overs
  • 12 Toe to Bar

Rest 4 Minutes Between Sets

Additional:
  • Mobility

 

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