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Thursday, July 21, 2016

21
Jul

Thursday, July 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:
For Time:

  • 30 Burpee
  • 40 Push Ups
  • 50 Slam Ball
  • 600m 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:

  • 30 Burpee
  • 40 Push Ups
  • 50 Slam Ball
  • 600m 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
A) 5 Rds Not for Time (Form, not fatigue focus)

  • Jump to False Grip Quick Straight Leg Toe Tap into Muscle Up Singles (Focus on Fastest Time Possible From Ground to Pressed Out) x 4
  • Candlestick Roll Ups With MB x 10 20/14
  • Lunge to Handstand x 20
  • Pull From Lying on Back Rope Climbs (May use legs once pulled to stand) x 2
  • 10 Deep Arching, Deep breathing Toe to Bar Followed Immediately by 10 Fast Knee Bend Toe to Bar
  • 10 Kipping Pull Up as Fast as Possible (Work Technique)

B) 5 Rds Not For Time:

  • 10 Bottom of Dip Swings
  • 10 Second False Grip Hang on Rings
  • 10 Ring Support Swings
  • 10 Seconds Ring Top of Pull Up Hold (Thumbs to shoulder) Rings

 

Additional:
  • 10 Minutes Mobility

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