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Tuesday, December 15, 2015

14
Dec

Tuesday, December 15, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + 3 Thruster

B) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
3 Rds For Time:

  • 10 Pull Up
  • 10 Front Squat
  • 10 Burpee
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8
  • Hollow/Arch Swing on Rings x 5

Strength:

A) 4 Sets: (EMOM)

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

B) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
3 Rds For Time:

  • 10 Chest to Bar Pull Ups
  • 10 Front Squat 165/115 (From the Floor)
  • 10 Burpee
Additional:
A)For Time:

  • 50 Calorie Row
  • Rest equal Time

B) For Time:

  • 30 Calorie Row
  • Rest equal Time

C) For Time:

  • 15 Calorie Row

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Prone Kick Backs x 10 ea.
  • Wall Squat x 5
  • Bar Taps x 8
  • Hollow/Arch Swing on Rings x 5

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Muscle Snatch x 2 @55% of 1 RM

*Goal to increase 10# each week if working weight is above 135# and increase 5# if working weight is below 135#.

B) 4 Sets: (EMOM)

  • Power Clean + 3 Thruster @65%

*Goal to increase at least 10# each week if working weight is above 240# and increase at least 5# if working weight is below 240#.

C) 3 Sets: (Perform After WOD)

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
3 Rds For Time:

  • 10 Chest to Bar Pull Ups
  • 10 Front Squat 165/115 (From Floor)
  • 10 Burpee
Additional:
A)For Time:

  • 50 Calorie Row
  • Rest equal Time

B) For Time:

  • 30 Calorie Row
  • Rest equal Time

C) For Time:

  • 15 Calorie Row

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