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Thursday, February 9, 2017

8
Feb

Thursday, February 9, 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:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

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:
In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

  • 300m Run
  • AMRAP Row For Calories
  • AMRAP (3 Burpee, 5 Supine Row, 7  Slam Ball)
  • Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run.  Partners resume where previous partner left off.

 

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
EMOM x 6 Sets

  • Minute 1 = 1-3 Ring Muscle Up/Chest to Ring Pull Ups/Transitions
  • Minute 2 = 1-3 Bar Muscle Up/Chest to Bar Pull Up
  • Minute 3 = 3-6 Handstand Push Ups
  • Minute 4 = 4-7 Toe to Bar
Additional:
  • 10 Minutes Mobility

 

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