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Thursday, January 12, 2017

12
Jan

Thursday, January 12, 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:
  • For Time:
    • 40 Calorie Row (Buy In)

    10-1

    • DB Burpee 35/20
    • Straight Leg Medball Sit Up
    • 10 yard Shuttle Run
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:
For Time:

  • 40 Calorie Row (Buy In)

10-1

  • DB Burpee 35/20
  • Straight Leg Medball Sit Up
  • 10 yard Shuttle Run
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
Chipper – go through all of the following exercises once

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 15:30:6 Ring support

2) 3×20 arch-hollow swings on bar

3) Hold 15:30:6 L hang bar

4) 3×5-10 Kipping CTB pull ups
* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull

5) Hold 30:30: 4 Wall handstand

6) 3×10-15 Bottom of the dip swings

7) Hold 60:60:2 Supine Hollow

8) 3×5-10 high amplitude ring swings with hollow body pull to chest
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)

9) Hold 15:30:6 Parallette tuck support
10) 3×15-20 Tuck to handstand weight transfer 1/4
* focus on control
11) Hold 5:10:15 False grip top of pull up hold rings (jump into it, don’t pull into it)

12) 3×20-30 Handstand weight shifts facing wall
13) Hold 20:40:5 Bottom of ring dip

14) 4×5 alternating lever pull -> butterfly pull up
* advanced athletes 3rd and 4th set do CTB

15) Hold 60:60:2 Superman hold-prone arch

16) accumulate 10-20 swinging muscle ups for form focus in sets of no more than 3. Advanced athletes practice hollow and arch versions.
** scale muscle ups with
-Accumulate 15-30 Low ring front swing pull back with turnover transition drill
-Accumulate 15-30 oot on ground supported muscle up transition drill

If exercises 1-16 have taken you less than 45 minutes and you feel good then pick one:
17) Practice – 3-5×4 Bar muscle ups
* focus on setting up good glide-> arch swing
**scale with accumulate 30 glide->arch-> pull down to thighs

OR

17) accumulated 50 swinging dips practicing different styles
– Swinging knee drive up
– Butterfly kipping
– back to front

OR

17) 3-5×10 meter handstand walks for speed – task completion, not form focus

Additional:
  • 10 Minutes Mobility

 

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