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Thursday, June 1, 2017

1
Jun

Thursday, June 1, 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 Reps 2 Minutes Work/2 Minutes Rest:

  • Row for Meters
  • Double Unders
  • Burpee DB Deadlift
  • 10 Yard Seal Walk
  • 10 Yard Sled/Plate Push
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 Reps 2 Minutes Work/2 Minutes Rest:

  • Row for Meters
  • Double Unders
  • Burpee DB Deadlift 50/35
  • 10 Yard Seal Walk
  • 10 Yard Sled/Plate Push
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
Volume basics
Break up however you see fit and rest as needed. Complete all of the following work or work for 45 minutes… whichever comes first

  • 60 ring support swings
  • 60 ring swings in false grip support swings
  • 60 bar arch hollows
  • 60 form focus butterfly pull ups put something between heels to keep feet together
  • 60 meter handstand walk
  • 60 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall
  • 2:30 minutes supine hollow
  • 2:30 minutes superman hold
Additional:
  • 10 Minutes Mobility

 

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