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Tuesday, March 7, 2017

7
Mar

Tuesday, March 7, 2017

Essentials

Strength/Skill:
Warm Up:

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

For Quality

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

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Push Up
  • 12 Pull Up
  • 18 Wall Ball
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

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

For Quality

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

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill: 

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Handstand Push Up
  • 12 Chest to Bar Pull Up
  • 18 2 for 1 Wall Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

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

For Quality

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

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Handstand Push Up
  • 12 Chest to Bar Pull Up
  • 18 2 for 1 Wall Ball
Additional:
  • Mobility

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