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Monday, September 19, 2016

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Monday, September 19, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 40% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:
WOD:
AMRAP in 12 Minutes:

  • 20 Double Unders
  • 6 Overhead Squat 115/80
  • 20 Double Unders
  • 6 Overhead Squat
  • 150m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

  • Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

  • Back Rack Step Ups x 5 ea. @ 40% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:
WOD:
AMRAP in 12 Minutes:

  • 20 Double Unders
  • 6 Overhead Squat 115/80
  • 20 Double Unders
  • 6 Overhead Squat
  • 150m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Lateral Leg Slides x 20
  • Face Pulls x 20
  • Cossack Squat x 10 ea.
  • Single Leg Lateral Jump x 3

Strength:

A) 4 Sets:

  • Front Squat x 3 (Work up to 70%)
B) 3 Sets:
  • Push Press x 3 (Work Up to 70% of 1RM)

Skill:
WOD:
25 Sets: (EMOM)
A) 5 Sets:

B) 5 Sets:

C) 5 Sets:

D) 5 Sets:

E) 5 Sets:

  • Squat Snatch x 1 rep, build for 5 minutes. (1 every minute, no more)

*TnG Reps is the goal, no misses. Build to a few max attempts as you build for singles in the final 5 minute block.
Additional:
  • 10 Minutes Mobility

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