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Tuesday, August 16, 2016

15
Aug

Tuesday, August 16, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

4 Sets:

  • Tempo Deadlift x 1 @ 3111 + 4 Deadlift (No Temp and No TnG) @ 80% of 1RM
  • Supinated Grip Temp Chin Up x 8 @3111

Skill:

WOD:
2 Rds For Time:
  • 40 Thruster 75/55
  • 30 Anchored Sit up
  • 20 Pistol to Box/Pistol of box/Lateral step ups
  • 10 Push Press
  • 5 Strict Pull Ups + 5 Dips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

4 Sets:

  • Tempo Deadlift x 1 @ 3111 + 4 Deadlift (No Temp and No TnG) @ 80% of 1RM
  • Supinated Grip Temp Chin Up x 8 @3111

Skill:

WOD:
2 Rds For Time:
  • 40 Thruster 75/55
  • 30 Anchored Sit up
  • 20 Pistol
  • 10 Handstand Push Up
  • 5 Ring Muscle Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Raises x 10 ea (4 count down)
  • Reverse Lunge with Reach on Slider x 6 ea.
  • Low Jump Depth Jump to Box Jump x 5

Strength:

A) 3 Sets:

  • Step Ups x 6 each @ 40-45% of 1RM Back Squat
  • Push Press x 4 Work up to 85% of 1 RM over 3 sets
B) 3 Sets:
  • Bent Over Barbell Row x 8
  • DB Neutral Grip Shoulder Press x 8 (Build to Max)
C) 3 Sets:
  • TnG Power Clean x 8 (Build to Max for the Day)

Skill:

WOD:
2 Rds For Time:
  • 50 Thruster 75/55
  • 40 GHD Sit up
  • 30 Pistol
  • 20 Handstand Push Up
  • 10 Ring Muscle Up
Additional:
Mobility

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