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Thursday, February 2, 2017

1
Feb

Thursday, February 2, 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:
With a Partner Perform For Time:

P1/P2

  • Ball Slam 1 to 10 30/20
  • Sit Up 2 to 20
  • Swing: 2 to 20 55/35

*Partners alternate given rep scheme and must complete all reps of given movement before moving on to next exercise.  For example P1 performs 1 Slam ball, P2 performs 1 SB, P1 performs 2 SB, then P2 does the same.  This pattern continues until both partners have completed 10/10.

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:
With a Partner Perform For Time:

P1/P2

  • Ball Slam 1 to 10 30/20
  • Sit Up 2 to 20
  • Swing: 2 to 20 55/35

*Partners alternate given rep scheme and must complete all reps of given movement before moving on to next exercise.  For example P1 performs 1 Slam ball, P2 performs 1 SB, P1 performs 2 SB, then P2 does the same.  This pattern continues until both partners have completed 10/10.

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
Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

  • 10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
  • 20 pirouette 180
  • 30 bar muscle ups
  • 40 jumping ring muscle ups
  • 50 meters handstand walk form focus
  • 60 bottom of ring dip swings
  • 70 Toe to Bar
  • 80 low amplitude ring swings with false grip
  • 90 handstand weight shifts facing wall (each shift = 1 rep)
  • 100 Arch hollows
Additional:
  • 10 Minutes Mobility

 

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