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Tuesday, August 4, 2015

3
Aug

Tuesday, August 4, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 7 Deadlift
  • 6 Hang Power Clean
  • 5 Thruster
  • 4 Pull Up
  • Rest 1 Minute

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

Jared’s B-Day WOD:
For Load and Rounds in 25 Minutes:Unbroken Challenge

  • 4 Deadlift
  • 4 Hang Power Clean
  • 4 Thruster
  • 4 Chest to Bar Pull Up

All movements must be performed unbroken.  Athletes choose to start at 75/55, 95/65, 115/80, 135/95.  With each successful round athletes must increase load 10 Lbs.  If the athlete fails to perform the round unbroken, they must decrease load down to the weight used in the prior set.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Bar Muscle Up x 1-5

*Use this time to focus on improving your mechanics and technique.  If there is an area that you need to work on use this to improve it (Hollow Position, Swing, Turn over, kip in dip, ect…)

B) 2 Sets:

Skill:

WOD:
For Load and Rounds in 25 Minutes:Unbroken Challenge

  • 4 Deadlift
  • 4 Hang Power Clean
  • 4 Thruster
  • 4 Muscle Ups

All movements must be performed unbroken.  Athletes choose to start at 75/55, 95/65, 115/80, 135/95.  With each successful round athletes must increase load 10 Lbs.  If the athlete fails to perform the round unbroken, they must decrease load down to the weight used in the prior set.

Additional:
  • 10 Minutes Mobility

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