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Thursday 141211

10
Dec

Thursday 141211

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

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

Strength:

3 Sets:

  • Wt. Push Up x 6-8
  • Seated Lateral MB Tosses x 10 each

Skill:

WOD:
4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)

With a Running Clock Complete AMRAP in 4 Minutes:

  • 350m Row
  • 300m Run
  • AMRAP in Remaining Time of:
  • 10 Lateral Stick Jumps
  • 5 Slam Balls
  • Rest 1 Minute
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
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Push Up x 6-8
  • Seated Lateral MB Tosses x 10 each

Skill:

WOD:
4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)With a Running Clock Complete AMRAP in 4 Minutes:

  • 350m Row
  • 300m Run
  • AMRAP in Remaining Time of:
  • 10 Lateral Stick Jumps
  • 5 Slam Balls
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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