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Thursday, May 26, 2016

25
May

Thursday, May 26, 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:

  • 50 Russian KB Swings
  • 25 Box Jump
  • 15 Burpee
  • 40 Russian KB Swings
  • 20 Box Jump
  • 10 Burpee
  • 30 Russian KB Swings
  • 15 Box Jump
  • 5 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:

  • 50 Russian KB Swings
  • 25 Box Jump
  • 15 Burpee
  • 40 Russian KB Swings
  • 20 Box Jump
  • 10 Burpee
  • 30 Russian KB Swings
  • 15 Box Jump
  • 5 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:

10 Sets: (EMOM)

  • Power Snatch + Hang Snatch + Overhead Squat @ 95/65

This is not about load.  Goal here is to focus on technique and speed.  DO NOT GO HEAVIER.

Skill:

WOD
A) 3 Sets Each For Meters:

  • 10 Deadlift @50%
  • 2 Minutes Row for Meters
  • Rest 2 Minutes

*Goal is to get more meters each set.  For example set 1 = 500m, set 2 = 515m, and set 3 = 525m.

Rest 5 Minutes

B) 3 Sets Each For 400m Time:

  • 7 Clean Grip High Pulls @ 70% of Clean & Jerk (Focus on getting tall, rest each rep not tng)
  • 400m Run

*Goal is to increase speed each set.  Each 400m run should be faster then last.

Rest 5 Minutes

C) 30-20-10 For Time:

  • KB Swing (Choose weight)
  • Double Unders
Additional:
  • 10 Minutes Mobility

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