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Thursday, July 27, 2017

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Thursday, July 27, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
For Time:

  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 60 Sit Ups
  • 10 Burpee
  • 800m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
For Time:

  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 30 Calorie Row
  • 10 Burpee
  • 60 Sit Ups
  • 10 Burpee
  • 800m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:
WOD
Tempo day
For each of these exercises you will perform very slow reps. The recommendation will be given but you can adjust the tempo based on your strength level. Don’t adjust the number of reps, just the speed of the rep (slower = harder if you are stronger). Make the concentric and eccentric portion equal. Ex: for a 20 second pull up go up for 10 seconds and down for 10 seconds. Everything is strict.

Continue to rotate through this for 45 minutes, resting as needed. Stability, not fatigue focus.

1) 2 reps 14 second pull up
2) 3 reps 16 second push up
3) 3 reps 16 second ghd sit up
4) 2 reps 10 second ring pull to invert (pike for advanced, tuck for novice)
5) 4 reps 8 second ring dip
6) 3 reps 8 second TTB

* scaling:pull ups with band, push ups on knees, V-ups with sit ups, pull to invert with jump to invert and come down as slow as possible, ring dips with band, TTB with knee raises
Additional:
  • 10 Minutes Mobility

 

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