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Tuesday, August 2, 2016

1
Aug

Tuesday, August 2, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 45 Second Side Plank Each
  • Bull Dog Complex x 5 each
  • Reverse Lunge on Slider x 6 ea
  • Split Squat Switch x 3 ea.

Strength:

4 Sets:

  • Tempo Deadlift x 3 @ 3111 + 2 Deadlift (no tempo) @ 70% of 1RM
  • DB Shoulder Press x 8 (Build to Max)

Skill:

WOD:
3 Sets:
AMRAP in 4 Minutes
  • 5 Ring Dip
  • 10 Power Clean 95/65
  • 5 Push Up
  • 10 Push Press
  • 5 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 45 Second Side Plank Each
  • Bull Dog Complex x 5 each
  • Reverse Lunge on Slider x 6 ea
  • Split Squat Switch x 3 ea.

Strength:

4 Sets:

  • Tempo Deadlift x 3 @ 3111 + 2 Deadlift (no tempo) @ 70% of 1RM
  • DB Shoulder Press x 8 (Build to Max)

Skill:

WOD:
3 Sets:
AMRAP in 4 Minutes
  • 5 Ring Dip
  • 10 Power Clean 95/65
  • 5 Clapping Push Up
  • 10 Push Press
  • 5 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 45 Second Side Plank Each
  • Bull Dog Complex x 5 each
  • Reverse Lunge on Slider x 6 ea
  • Split Squat Switch x 3 ea.

Strength:

A1) In 8 Sets or Less:

  • Build to Max Front Squat

Rest 5 Minutes

A2) 1 Set:

  • Max Rep Front Squat @ 85% of A1

*Must maintain a tempo of 2 seconds down, no pause, up fast, 1 second pause at top.  If you’re unable to perform more reps, or break from tempo your set is over.

B) 3 Sets:
  • Back Squat x 6 @ 75%
C) 4 Sets:
  • Snatch pulls x 5 @ 90,95,100,100% of best snatch

Skill:

WOD:
3 Sets:
AMRAP in 4 Minutes
  • 10 Wall Ball 30/20
  • 10 Power Clean 95/65
  • 10 Box Jump 20′
  • 10 Push Press 95/65
  • 5 Calorie Row

*Rest 1:30 between Sets. Restart each set from the beginning.

Additional:
Mobility

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