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Thursday, September 15, 2016

15
Sep

Thursday, September 15, 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:
16 Sets: (EMOM)

  • Minute 1 = 5 Sumo Deadlift + 5 Box Jump
  • Minute 2 = 5 Slam Balls + 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:
16 Sets: (EMOM)

  • Minute 1 = 5 Sumo Deadlift + 5 Box Jump
  • Minute 2 = 5 Slam Balls + 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:

Skill:

WOD
A) 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) 3×12 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)

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)
B) Task specific training: HSPU
Additional:
  • 10 Minutes Mobility

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