Friday, May 12, 2017

Workout Intent: Lower body Strength/Power and midline stamina.  Goal is to move the barbell efficiently with speed.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • Sit Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • Sit Up
    All barbell movements are 75/55 lb.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

A) 4 Sets:

  • Snatch x 5 (Work up to 70%)

B) 4 Sets:

  •  2 Cleans Above the Knee + 3 Cleans From the Ground (Work up to 70%)

C) 4 Sets: (Every 2:30)

  • Tempo Back Squat x 5 @5311 (5 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 50-60%)

Perform After WOD

D) 3 Sets:

  • Reverse Hyper x 8-10
  • Stability Ball Hamstring Curl x 15-20

Skill:

WOD:
8 Rds Tabata :20 ON/:10 Off at Each Station. Perform all 8 rds then rotate to next movement.  2 Minutes Rest between movements

  • Front Squat
  • Deadlift
  • Muscle Snatch
  • GHD Sit Up
    All barbell movements are 75/55 lb.
Additional:
  • Mobility

 

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Thursday, May 11, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Sets:

AMRAP in 3:30

  • 4 10 yard Shuttle Runs (40 total yards)
  • 6 Slam Ball
  • 8 Russian KB Swings

*Rest 90 Seconds, resume where you left off

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Sets:

AMRAP in 3:30

  • 4 10 yard Shuttle Runs (40 total yards)
  • 6 Slam Ball
  • 8 Russian KB Swings

*Rest 90 Seconds, resume where you left off

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
3-5 rounds, not for time. Form, not fatigue focus

  • 10X Tuck to handstand
  • 10X low rings pull back-> turn over drill
    * the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings
  • 3x (can do three separate or string them all together) Butterfly movement increase amplitude over 5 swings to full pull up
  • Accumulate 1 minute bottom of the ring dip hold
  • 1-2x attempt free standing handstand as long as possible
    *beginner hand movement allowed, advanced do them static
  • Practice 15-20 tap swings – these are hard but practice coordinating them. Hollow in the back, arch through the bottom and hollow in the front. It is a “whip” swing.
Additional:
  • 10 Minutes Mobility

 

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Wednesday, May 10, 2017

Workout Intent: Weight should be unbroken.  Goal to work hard and then rest.  Comp is higher skill and muscular endurance.  If rep scheme is high, adjust accordingly.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Push Up with 5 Second Hold in Plank Each Rep
  • Hip Ext. x 10-15
  • 5 Knee Tuck Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 9/7 Calorie Row
  • 6 Hang Power Clean 135/95
  • 3 Hang Power Snatch

*Partners will alternate full rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

For Time:

  • 100 Plank Lid Knee to Elbow Every 10 Reps perform 10 sit ups)

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 9/7 Calorie Row
  • 6 Hang Power Clean 135/95
  • 3 Hang Power Snatch

*Partners will alternate full rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

A) 4 Sets:

  • Hang Power Snatch (Above knee,  Work up to 75%)

B) 4 Sets:

  • Hang Power Clean (Above knee, Work up to 75%)

Perform After WOD

C) 10 Sets:

  • Back Squat x 10 @ 55% (60 Seconds Rest Between Each Set)

 

Skill:

WOD:
For Time: (10 Minute Cap)

  • 12 Muscle-ups
  • 30 Kipping Handstand Push Up
  • 8 Muscle-ups
  • 20 Kipping Handstand Push Up
  • 4 Muscle-ups
  • 10 Kipping Handstand Push Up
Additional:
  • Mobility

 

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Tuesday, May 9, 2017

Workout Intent:  Pushing and Pulling stamina. For today the focus should be on quality work.  The goal here is to strengthen and balance some lacking areas.  It’s very easy to cut corners with each of the bodies of work that set up for today, keep focused and make yourself better. 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-18
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
For Time:

10-1

  • DB Shoulder Press
  • Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-18
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
For Time:

10-1

  • DB Shoulder Press  45/30
  • Pull Up (If you can perform strict, do so)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) 4 Sets:

Behind the Neck Jerk x 3 (Work up to today’s heavy 5, if technique is not solid do not increase load)

B) In 4 Sets or Fewer find today’s 3-5 RM:

  • Floor Press
  • Good Mornings x 8 (up to 40-45% of Back Squat)

Perform After WOD

C) 3 Sets:

  • Prone DB Iso Hold x 45-60 seconds
  • Prone DB Row x 15-20
  • Prone DB Lateral Raise x 12-15

D) 1 Set:

  • 100-150 Triceps Ext. Variation (if you break do not rest longer then 15-20 seconds)

Skill:

WOD:
For Time:

10-1

  • DB Push Press  45/30 x2
  • Strict Pull Up

Push press = 20-18-16-14-12….

Additional:
  • Mobility

 

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Monday, May 8, 2017

Workout Intent: Sprint style workout.  Similar to last week with a twist.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement, despite the reps increasing.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 85% over 5 sets)

Skill:

WOD:
4 Rds For Total Time:

  • 12 Burpee to 6″ target
  • 12 KB Sumo Deadlift High Pull 70/55
  • 12 Goblet Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 85% over 5 sets)

Skill: 

WOD:
4 Rds For Total Time:

  • 12 Burpee to 6″ target
  • 12 KB Sumo Deadlift High Pull 70/55
  • 12 Goblet Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 6 Sets: (Every 2 minutes)

  • Back Squat x 3 (Work up to today’s heavy 3)
  • Perform between the first 4 sets of Back Squats: Wall Facing Handstand to freestanding HS hold 3 x 1-3 seconds (start with feet on the wall, work to pull feet off of wall and hold freestanding for 1-3 seconds.  Each time you perform a hold count it as a rep, perform 3 reps each set.

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 5 (Work up to 83-85% over 4 sets)
  • Perform between the first 3 sets of Front Squats: Legless rope climb beginner – supine to 1 foot above max reach
    Progression: (1) 3×1 (2) 3×2 (3) 3×3. For rep to count must climb up to target AND back down without supporting weight with feet on ground or rope. Feet touch the ground until you pull the last foot above max reach but don’t support weight.

C) 4 Sets:

  • Clean Pulls Above the Knee x 5 @90,95,100, 105%
  • Depth Jump to Broad Jump x 3 24/20

Skill:

WOD:
4 Rds For Total Time:

  • 12 Over Bar Burpee (Lateral)
  • 12 Sumo Deadlift High Pull 75/55
  • 12 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility
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Saturday, May 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

A) 2 Rds Each

  • 300m Run

AMRAP

  • 5 Pull Up
  • 5 DB Snatch Each 40/25

*For the Snatch athletes do not need to alternate hands

B) 3 Rds

  • 200m Run

AMRAP

  • 8/5 Push Up
  • 5 DB Thrusters 45/25

C) 4 Rds (Each)

  • 60 yard Sled/Plate Push (15 yards x 4)

AMRAP

  • 5 KB Swing 55/35
  • 5 Split Squat Switch Each

*For each section of work, each partner will perform the given run that amount of times.  For example in part A, both partners will run 300m twice.  For part B, both partners will run 200m 3 times, and for part C both partner will perform the 60 yard sled/plate push 4 times. Part how is running will be the time keeper as to when to switch work. Partners will pick up where other partner left off in the AMRAP.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Alisa’s B-Day WOD:
With a Partner Perform For Time:

A) 2 Rds Each

  • 300m Run

AMRAP

  • 5 Pull Up
  • 5 DB Snatch Each 45/25

*For the Snatch athletes do not need to alternate hands

B) 3 Rds

  • 200m Run

AMRAP

  • 8/5 Push Up
  • 5 DB Thrusters 40/25

C) 4 Rds (Each)

  • 60 yard Sled/Plate Push (15 yards x 4)

AMRAP

  • 5 KB Swing 55/35
  • 5 Split Squat Switch Each

*For each section of work, each partner will perform the given run that amount of times.  For example in part A, both partners will run 300m twice.  For part B, both partners will run 200m 3 times, and for part C both partner will perform the 60 yard sled/plate push 4 times. Part how is running will be the time keeper as to when to switch work. Partners will pick up where other partner left off in the AMRAP.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) + 2 Split Jerk (Work up to 80%)

*perform all 3 positions of power clean then perform Jerks

B) 4 Sets:

3 Behind the neck Snatch Grip Push + 3 Overhead Squat (Work up to heavy for the day)

Perform After WOD

C) 1 Set:

  • 60 Barbell Curls @ 30-40% of BW
  • 60 Laying Barbell Skull Crushers

Skill:

WOD:
3 Rds For Total Reps:

20 seconds work/60 seconds rest

  • Power Clean 95/65
  • Push Press
  • Split squat switch w/bar on back

*The bouts of work are meant to pull out max effort for 20 seconds, how many reps can you get in that time (make sure range of motion it LEGIT).  Rest 1 minute between movements, score is total reps completed throughout 3 rounds.

Additional:
  • Mobility

 

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Friday, May 5, 2017

Workout Intent: Lower body Strength/Power and midline stamina.  Goal is to move the barbell efficiently with speed.  On the box jump overs focus on being explosive, if you need to us a shorter box do so.  For the T2B try think ahead and not go to failure, but push each round.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3-4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift
  • 8 Box Jump Overs
  • 11 V-Ups
  • Rest 90 Seconds
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3-4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Reverse Hypers x 8-12 (Use reverse hyper or GHD)

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift @ 60%
  • 8 Box Jump Overs
  • 11 Toe to Bar
  • Rest 90 Seconds
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Medball Reverse Knee to Elbow (both feet on medball in plank position) x 15-20
  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

A) 6 Sets:

  • Snatch x 3 (Work up to 80%)

B) 4 Sets:

  • Build to today’s Heavy 3 of Clean grip block deadlift (Set height so bar is just below knee height)

C) 10 Sets: (Every 2:30)

  • Back Squat x 10 @ 50% (Goal is to move the bar with speed)

Skill:

WOD:
5 Rds For Time:

  • 6 Box Jump Overs (No Touch)
  • 12 Toe to Bar
  • Rest 90 Seconds
Additional:
  • Mobility

 

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Thursday, May 4, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 60 Sit Ups
  • 50 Calorie Row
  • 40 Plate Ground to Overhead
  • 300m Run
  • 20 Burpee to Plate
  • 100m Farmers Carry

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 60 Sit Ups
  • 50 Calorie Row
  • 40 Plate Ground to Overhead
  • 300m Run
  • 20 Burpee to Plate
  • 100m Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
 

6-10 rounds not for time

Additional:
  • 10 Minutes Mobility

 

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Wednesday, May 3, 2017

Workout Intent: High volume and endurance work.  Partners may break reps up however they see fit.  They must complete all reps of given movement before moving on to the next.  Comp is strength and gymnastics skill bias.   Muscle perform the same as Essentials/Performance

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 2K Row (Alternate Every 250m)
  • 40 Power Snatch 115/75
  • 40 Power Clean 115/75
  • 150 Wall Balls
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 2K Row (Alternate Every 250m)
  • 40 Power Snatch 115/75
  • 40 Power Clean 115/75
  • 150 Wall Balls
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

A) 5 Sets:

Behind the Neck Jerk x 3 (Work up to today’s heavy 3, if technique is not solid do not increase load)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, below knee, floor.  Work up to 75%)

C) 4 Sets:

  • 3 Position Power Clean (Above knee, below knee, floor. Work up to 75%)

D) 3 Sets:

  • RDL x 5 (if you can add a deficit do so.  Work up to 70-75% of 1RM Back Squat)
  • DB Shoulder Press x 8

E) 3 Sets:

  • Push Press Work up to Heavy 3
  • Supinated Grip Pull Ups x 6-10

Skill:

WOD:
Gymnastics Skill Work

5 rounds not for time (rest as needed between exercises)
1) 5 tuck to frog then 15s parallette tuck support hold
2) 5 ring pull ups then 10s False grip top of pull up hold rings (jump into it, don’t pull into it)
3) 5 ring dips then 15s Bottom of ring dip hold
4) 10 GHD back extensions then 30s hold at the top of the last rep (full extension on the GHD)

Intent: gymnastics high yield position volume for time under tension

Additional:
  • Mobility

 

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Tuesday, May 2, 2017

Workout Intent: Sprint style workout.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

4 Sets:

  • Back Squat x 5 (Work Up to 83% over 5 sets)

Skill:

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings
  • 10 Front Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

4 Sets:

  • Back Squat x 5 (Work Up to 83% over 5 sets)

Skill: 

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings 70/55
  • 10 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Front Squat x 3 (Work up to 93% over 6 Sets)

B) 4 Sets:

  • Back Squat x 5 (Work up to 83% over 4 sets)

C) 4 Sets:

  • Clean Pulls x 5 @90%
  • High Box Jump x 3 (Work up to challenging height)

Skill:

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings 70/55
  • 10 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility
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