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Thursday, June 16, 2016

15
Jun

Thursday, June 16, 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:

  • 25 Burpee
  • 50 Overhead Walking Lunge
  • 75 Wall Balls
  • 50 Overhead Walking Lunges
  • 25 Burpee
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:

  • 25 Burpee
  • 50 Overhead Walking Lunge
  • 75 Wall Balls
  • 50 Overhead Walking Lunges
  • 25 Burpee
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:

A) 10 Sets: (EMOM)

  • 2x 1 Snatch Grip Deadlift + 5 Count Lower to Ground then Power Snatch @ NO HEAVIER THEN 70%

Skill:

WOD
A) 3 Sets Each For Reps:

  • 15 KB Swing 70/55
  • 50 Double Unders
  • 2 Minutes Burpee
  • Rest 2 Minutes

*Goal is to get more Burpees each set.  For example set 1 = 30, set 2 = 35, and set 3 = 40.

Rest 5 Minutes

B) 3 Sets Each For Time or Reps:

  • 5 Overhead Squat @ 70%
  • 5 Handstand Push Ups
  • 2 Minutes to complete 30 Toe to Bar or AMRAP in 2 Minutes
  • Rest 2 Minutes

Rest 5 Minutes

C) For Time:

  • Accumulate 3 Minutes in L-Sit
Additional:
  • 10 Minutes Mobility

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