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Thursday, March 31, 2016

31
Mar

Thursday, March 31, 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:

Toni’s B-Day WOD:
With a Partner Complete For Time:

  • 50 Calorie Row
  • 50 Slam Balls
  • 50 Step Ups with Slam Ball
  • 50 Burpee

*While one partner works other partner holds DB/KB Farmers Hold.  Partners may switch at anytime, but DB/KB’s must be in Farmers Hold.  Once DB/KB’s are dropped partners must Switch positions.  Weight for hold is 55/35

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:

Toni’s B-Day WOD:
With a Partner Complete For Time:

  • 50 Calorie Row
  • 50 Slam Balls
  • 50 Step Ups with Slam Ball
  • 50 Burpee

*While one partner works other partner holds DB/KB Farmers Hold.  Partners may switch at anytime, but DB/KB’s must be in Farmers Hold.  Once DB/KB’s are dropped partners must Switch positions.  Weight for hold is 55/35

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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