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Tuesday, January 31, 2017

31
Jan

Tuesday, January 31, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

  • Rolling Arch Hold to Hollow Hold x 3 ea.
  • Arch/Hollow Swing x 3 ea.

B) 2 Sets:

  • Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

  • Hollow to Knee Tuck on Floor x 3
  • Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

  • Hollow Hold to V-Up x 3
  • Arch/Hollow/V-Up x 3

E) 1 Set:

  • Arch/Hollow/Toe to Bar x 3
WOD:
AMRAP in 25 Minutes:

  • 5 Toe to Bar (V-Up/Sit Up)
  • 10 Hand Release Push Ups
  • 20 Squats
  • 1 Minute EZ recovery run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) 1 Set:

  • Rolling Arch Hold to Hollow Hold x 3 ea.
  • Arch/Hollow Swing x 3 ea.

B) 2 Sets:

  • Arch/Hollow/Lever Pull x 3 ea.

C) 1 Set:

  • Hollow to Knee Tuck on Floor x 3
  • Arch/Hollow/Knee to Elbow x 3

D) 1 Set:

  • Hollow Hold to V-Up x 3
  • Arch/Hollow/V-Up x 3

E) 1 Set:

  • Arch/Hollow/Toe to Bar x 3
WOD:
AMRAP in 25 Minutes:

  • 7 Toe to Bar
  • 14 Hand Release Push Ups
  • 21 Squats
  • 1 Minute EZ recovery run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

A) 5 Sets:

  • 2 Push Jerk + 1 Split Jerk

B) 3 Sets:

Tng Sumo Deadlift High Pull x 8 @135/95

Perform After WOD

C) 3 Sets:

  • Seated Z Press x 8
  • Max Rep Ring Dip x 30 Seconds

Skill:

WOD:
AMRAP in 30 Minutes:

  • 15 Strict Pull Ups
  • 30 Hand Release Push Up
  • 45 Squats
  • 1 Minute EZ Recovery Run
Additional:
  • Mobility

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