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Thursday, March 3, 2016

2
Mar

Thursday, March 3, 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:

2 Sets:

  • Banded ATYT x 10 ea.
  • High Knee Ext. Rotation x 10

Skill:

WOD:
A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)

  • Row For Calories
  • Man Makers 35/25
  • Sit Ups

*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises

Rest 3 Minutes

B) For Time:

  • 1 Mile 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:

2 Sets:

  • Banded ATYT x 10 ea.
  • High Knee Ext. Rotation x 10

Skill:

WOD:
A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)

  • Row For Calories
  • Man Makers 35/25
  • Sit Ups

*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises

Rest 3 Minutes

B) For Time:

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery DayA) Mobility and MaintenanceMobility

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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