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Thursday, December 15, 2016

14
Dec

Thursday, December 15, 2016

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:
3 Sets For Reps:

  • 90 Seconds Row For Calories
  • Rest 30 Seconds
  • 90 Seconds Double Unders
  • Rest 30 Seconds
  • 90 Seconds  Devil Press 30/20
  • Rest 90 Seconds
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:
3 Sets For Reps:

  • 90 Seconds Row For Calories
  • Rest 30 Seconds
  • 90 Seconds Double Unders
  • Rest 30 Seconds
  • 90 Seconds  Devil Press 30/20
  • Rest 90 Seconds
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
A) 10s hold: 10s rest x 2-3 minutes for each. Rest in between if needed.
1) Parallette tuck support
2) False grip top of pull up hold rings (jump into it, don’t pull into it)
3) Bottom of ring dip
4) Superman hold (prone arch)
* If you fail before 3 minutes note when you fail for each exerciseB) 2-3 rounds:

  • 5 Stand to pike to headstand press out
  • 10x straddle press jumps
  • 10 alternating kipping pullup-> butterfly pull up
  • 5 form focus bar muscle ups (wrist band between ankles)
  • * Scale with 15x low bar roller pull down drill
  •  10 ring swings
  • 10 Butterfly kipping dips (if you can’t do these it’s ok… just practice)
  • 5 top of false grip pull up -> muscle up transitions*
  • *scale with 5-10x foot on ground supported muscle up transition drill
Additional:
  • 10 Minutes Mobility

 

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