Thursday, May 11, 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:
4 Sets:

AMRAP in 3:30

  • 4 10 yard Shuttle Runs (40 total yards)
  • 6 Slam Ball
  • 8 Russian KB Swings

*Rest 90 Seconds, resume where you left off

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:
4 Sets:

AMRAP in 3:30

  • 4 10 yard Shuttle Runs (40 total yards)
  • 6 Slam Ball
  • 8 Russian KB Swings

*Rest 90 Seconds, resume where you left off

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
3-5 rounds, not for time. Form, not fatigue focus

  • 10X Tuck to handstand
  • 10X low rings pull back-> turn over drill
    * the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings
  • 3x (can do three separate or string them all together) Butterfly movement increase amplitude over 5 swings to full pull up
  • Accumulate 1 minute bottom of the ring dip hold
  • 1-2x attempt free standing handstand as long as possible
    *beginner hand movement allowed, advanced do them static
  • Practice 15-20 tap swings – these are hard but practice coordinating them. Hollow in the back, arch through the bottom and hollow in the front. It is a “whip” swing.
Additional:
  • 10 Minutes Mobility

 

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