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Tuesday 130624

24
Jun

Tuesday 130624

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • 100m Run
  • Handstand Hold x 10-15 Seconds
  • Mountain Climber x 10 ea

Strength:

3 Sets:

  • Tempo Push Ups x 8-10 @30X1
  • Rest 30 Seconds
  • Russian KB Swings x 12-15
  • Rest 30 Seconds
  • Hanging Knee Tuck x ME

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Burpee
  • 20 Sit Ups
Additional:
  • 10 Minutes Foot/Calf Mobility

Performance

Strength/Skill:
Warm up:

3 Rds NFT:

  • 100m Run
  • Handstand Hold x 10-15 Seconds
  • KB Swing x 10-12

Strength:

4 Sets: (Top 2 Minutes)

  • Close Grip Bench Press (Same Width as Shoulder to OH) x 6-8 @20X1
  • Hip Ext. x 12-15

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Burpee
  • 20 Toe To Bar
Additional:
  • 10 Minutes Foot/Calf Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Double Unders x 20-40
  • Handstand Push Ups 8-10 (If you can perform them strict do so)
  • V-Ups x 10-12

Strength:

A) 5 Sets: (Top Every 90 Seconds)

  • Hang Power Snatch from Mid-Thigh x 6 reps
    (these should be fast and continuous, work up as heavy as you can, but stay focused on barbell speed)

B) 2 Sets: (Rest 2 Minutes btw Sets)

  • ME Drop Set Wt. Ring Push Up x 7/5 (Men Start W/50#, Women Start W/25#)

*Males will start with 50# on their back, women will start with 25# on their back.  Once the men complete 7 reps and the women 5 reps, they will remove weight off their back.  Men will remove 10# and women will remove 5#.  They will continue this routine until they remove all the weight off their back.  Once all the weights are removed from the athletes, they will complete one last set of ME Ring Push Ups. (Score is number of Push Ups performed on last set).

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 15 Burpee (Open Standards)
  • 20 GHD Sit Ups
Additional:
  • 10 Minutes Foot/Calf Mobility

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