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Thursday, December 29, 2016

28
Dec

Thursday, December 29, 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:
AMRAP in 15 Minutes:

  • 15/12 Calorie Row
  • Supine Row
  • DB Step Up

*Partner will rotate through exercises.  Partner rowing sets pace.

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:
AMRAP in 15 Minutes:

  • 15/12 Calorie Row
  • Supine Row
  • DB Step Up

*Partner will rotate through exercises.  Partner rowing sets pace.

 

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
 

Rotate through the following for 20 minutes for form not fatigue focus:

  • 20 meter handstand walk
  • 5 ring front rolls
  • 20 meter handstand roll outs
  • 10 half-pullovers
  • 20 meter handstand front roll out to pistol alternating legs
  • 4 rope climbs

    -Then-

5 rounds not for time

  • 15 second tuck sit parallettes
  • 5 ring swings
  • 10 second L sit parallettes
  • 5 ring swings
  • 5 second straddle support parallettes
  • 5 ring swings
Additional:
  • 10 Minutes Mobility

 

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