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Tuesday, August 25, 2015

24
Aug

Tuesday, August 25, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

  • Tire Flips
WOD:
A) AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean
  • Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

  • Tire Flips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean 135/95
  • Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

  • Tire Flips
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 4 Sets: (Every 2:30)

  • Back Squat x 7 @60% of 1RM

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean 135/95
  • Burpee

B) 5 Rds:

AMRAP in 1 Minute:

  • 5 Box Jumps 40/30
  • In Remaining Time Perform AMRAP Tire Flips
  • Rest 1 Minute
Additional:
  • Mobility

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