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Thursday, June 15, 2017

14
Jun

Thursday, June 15, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Perform 4 Sets For Total Reps: (EMOM)

  • Minute 1 = 15-18/12-15 Calorie Row
  • Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
  • Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
  • Minute 4 = AMRAP in 40 Seconds Burpee
  • Minute 5 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Perform 4 Sets For Total Reps: (EMOM)

  • Minute 1 = 15-18/12-15 Calorie Row
  • Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
  • Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
  • Minute 4 = AMRAP in 40 Seconds Burpee
  • Minute 5 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) 10 kipping HSPU (practices smooth tempo)
2) 5 tuck rocking muscle ups
3) rest
4) 15 straddle press jumps ¼
5) 5 BMU
6) rest
7) 12 butterfly ring dips
8) 10x (5 reps each) alternating TTB-> kipping pull up
* Scale with 5x leg assist muscle up transition drill
** Scale with 5 jump to hollow->glide-> arch-> pull to shins
*** Scale with 8 ring support swings (https://vimeo.com/181499957/25e31478dc) and 8 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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