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Thursday, January 21, 2016

20
Jan

Thursday, January 21, 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:
4 Sets Each For Max Reps: (Every 5 Minutes)

Odd Rounds Perform AMRAP in 3 Minutes:

  • 500m Row
  • AMRAP Push Ups

Even Rounds Perform AMRAP in 3 Minutes:

  • 500m Row
  • AMRAP Renegade Row
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:
4 Sets Each For Max Reps: (Every 5 Minutes)

Odd Rounds Perform AMRAP in 3 Minutes:

  • 500m Row
  • AMRAP Push Ups

Even Rounds Perform AMRAP in 3 Minutes:

  • 500m Row
  • AMRAP Renegade Row
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

AMobility and Maintenance

 

 

 

Mobility

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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