Thursday, October 27, 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:
4 Sets For Reps and times:

  • 10 Burpee DB Deadlift 50/35
  • AMRAP 1 Minute Wall Ball
  • 400m Run (Goal to finish run faster each round)
  • Rest 2 Minutes
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 For Reps and times:

  • 10 Burpee DB Deadlift 50/35
  • AMRAP 1 Minute Wall Ball
  • 400m Run (Goal to finish run faster each round)
  • Rest 2 Minute
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
4 Sets: (EMOM)

  • Minute 1 = Low amplitude Ring Swings x 6-12
  • Minute 2 = Ring Support Swings x 6-10
  • Minute 3 = Headstand weight transfer
  • Minute 4 = Candlestick roll up x 5-12
  • Minute 5 = Straddle Split Stretch x 45 seconds
Additional:
  • 10 Minutes Mobility
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