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Tuesday, February 2, 2016

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Feb

Tuesday, February 2, 2016

Please keep refer to the website and our Facebook page for any schedule changes do to the weather.  We adhere to the District 12 School Cancellation policy.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Pull Ups

Strength:

Skill:

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean
  • 3 minutes rest
  • 2 minutes of max rep Thrusters
  • 2 minutes rest
  • 1 minute to complete max rep Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

Skill:

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs 24/20″
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean 155/105
  • 3 minutes rest
  • 2 minutes of max rep Thrusters 95/65
  • 2 minutes rest
  • 1 minute to complete max rep Toe to Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

  • Power Snatch + Snatch @85%
  • 2 Power Snatch + 2 Snatch @80%
  • 3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

  • Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

  • Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

 

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs 24/20″
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean 155/105
  • 3 minutes rest
  • 2 minutes of max rep Thrusters 95/65
  • 2 minutes rest
  • 1 minute to complete max rep Toe to Bar
Additional:
  • 10 Minutes Mobility

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