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Thursday, July 16, 2015

15
Jul

Thursday, July 16, 2015

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

Jenn’s B-Day WOD:
For Time:

  • 30 Double Unders
  • 30 Burpee
  • 30 Wall Ball
  • 30 Hip Extensions
  • 30 Push Press 45/35
  • 30 Knee to Elbow
  • 30 Walking Lunges
  • 30 KB Swings 35/25
  • 30 Jumping Pull Up – Set bar at mid forearm when standing
  • 30 Box Jump
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
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

Jenn’s B-Day WOD:
For Time:

  • 30 Double Unders
  • 30 Burpee
  • 30 Wall Ball
  • 30 Hip Extensions
  • 30 Push Press 45/35
  • 30 Knee to Elbow
  • 30 Walking Lunges
  • 30 KB Swings 35/25
  • 30 Jumping Pull Up – Set bar at mid forearm when standing
  • 30 Box Jump
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility 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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