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Saturday, June 4, 2016

4
Jun

Saturday, June 4, 2016

All classes are on as normally scheduled.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 Minute Plank Hold x 10
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

50-40-30-20-10

  • Hang Power Clean
  • Front Squat
  • Jerk

*200m Run between rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

Skill:

WOD:
In Teams of 3 Complete For Time:

50-40-30-20-10

  • Hang Power Clean 135/95
  • Front Squat
  • Jerk

*200m Run between rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1 Minute Plank Hold
  • Glute Activation Series x 10
  • Cossack Squat x 5 ea.
  • Tuck Jump x 5

Strength:

A) 5 Sets: (EMOM)

  • Hang Power Snatch x 3 @72.5%

B) 5 Sets:

  • Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
  • Snatch Grip Vertical Jump x 4 (Don’t pause tng)

C) 4 Sets:

  • Speed Reverse Lunge x 3 ea.
  • Cycle Jump x 4 ea.
  • Sliding Hamstring Curls x 5 (Focus on Speed)

Skill:

WOD:
With a Partner Complete For Time:

  • 21 Hang Power Cleans 185/125
  • 21 Front Squats
  • 21 Jerks
  • 21 Bar Muscle ups
  • 21 Parallette HSPU
  • 15 Hang Power Cleans
  • 15 Front Squats
  • 15 Jerks
  • 15 Bar Muscle ups
  • 15 Parallette HSPU
  • 9 Hang Power Cleans
  • 9 Front Squats
  • 9 Jerks
  • 9 Bar Muscle ups
  • 9 Parallette HSPU
Additional:
  • Mobility

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