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Tuesday, May 2, 2017

1
May

Tuesday, May 2, 2017

Workout Intent: Sprint style workout.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

4 Sets:

  • Back Squat x 5 (Work Up to 83% over 5 sets)

Skill:

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings
  • 10 Front Squat
  • 2 Minutes Rest
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

4 Sets:

  • Back Squat x 5 (Work Up to 83% over 5 sets)

Skill: 

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings 70/55
  • 10 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Front Squat x 3 (Work up to 93% over 6 Sets)

B) 4 Sets:

  • Back Squat x 5 (Work up to 83% over 4 sets)

C) 4 Sets:

  • Clean Pulls x 5 @90%
  • High Box Jump x 3 (Work up to challenging height)

Skill:

WOD:
4 Rds For Total Time:

  • 10 Over Bar Burpee (Lateral)
  • 10 KB Swings 70/55
  • 10 Front Squat 75/55
  • 2 Minutes Rest
Additional:
  • Mobility

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