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Thursday, October 6, 2016

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Thursday, October 6, 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:

  • 100 Double Unders
  • 80 Russian KB Swings
  • 60 Sit Ups
  • 400m Run

*Every minute on the minute perform 4 Burpees
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:

  • 100 Double Unders
  • 80 Russian KB Swings
  • 60 Sit Ups
  • 400m Run

*Every minute on the minute perform 4 Burpees
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
Task specific training: Pendular swinging
* When you see the drill in parenthesis after the number that means you do that drill back to back the number of times indicated. Example: 2X 3(kte -> ttb) would mean do 2 sets of kte, ttb, kte, ttb, kte, ttb
Beginner/ novice
1) 3×10 Arch -> hollow
2) 3x 2 (Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in))
3) 4×3 Knees to elbows right into 3 TTB
4) 4 sets of Butterfly progression drill 2: Butterfly movement progressing to butterfly pull up over 5 swings
3 sets of 2 (Butterfly progression drill 3: Arch- hollow -> Lever pull -> butterfly )
5) 5 sets of 2 (KTE-> TTB -> kipping pull up)

Advanced
1) 3×12 Arch -> hollow
2) 3x 2 (Kipping CTB progression drill 2: Arch hollow -> lever pull -> Kipping pull up -> CTB pull up)
3) 4 sets of 3 Deep arching, deep breathing, straight leg TTB right into 3 Bent knee fast, shallow arch TTB
4) 4 x Butterfly CTB progression drill 2:  Butterfly movement progressing to butterfly CTB over 6 swings
3x 2(Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB )
5) 5x  5 (Alternating kipping pull-up/TTB)

Elite:
1) 3×15 Arch -> hollow
2) 3x 4 (Kipping CTB progression drill 2: Arch hollow -> lever pull -> Kipping pull up -> CTB pull up)
3) 4 sets of 5 Deep arching, deep breathing, straight leg TTB right into 5 Bent knee fast, shallow arch TTB
4) 3x 5 (Butterfly progression drill 4: Alternating lever pulls and butterfly pull up)
3x 5 (Butterfly CTB progression drill 4: Alternating lever pulls and butterfly CTB pull up)
5) 5x 5 (Alternating kipping pull up/ butterfly pull up)
Additional:
  • 10 Minutes Mobility

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