Tuesday, November 1, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

4 Sets:
  • Sumo Deadlift x 5

3 Sets:

  • Hip Thrusts x 10

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 15 Burpee

In Remaining Time AMRAP:

  • 8 Toe To Bar
  • 10 Push Press 115/80

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 15 Burpee

In Remaining Time AMRAP:

  • 9 Inverted Barbell Row
  • 18 KB Swings
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A) 4 Sets:
  • Sumo Deadlift x 5

B) 3 Sets:

  • Hip Thrusts x 10

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 15 Burpee

In Remaining Time AMRAP:

  • 8 Toe To Bar
  • 10 Push Press 115/80

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 15 Burpee

In Remaining Time AMRAP:

  • 6 Bar Muscle Up
  • 18 KB Swings
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A)5 Sets: (Every 90 Seconds)

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

B) 3 Sets:

  • Muscle Snatch x 5 @60%

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 20 Burpee

In Remaining Time AMRAP:

  • 10 Toe To Bar
  • 12 Push Press 135/95

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 100 Double Unders
  • 20 Burpee

In Remaining Time AMRAP:

  • 6 Bar Muscle Up
  • 18 Snatch 75/55

Rest 3 Minutes

C) AMRAP in 5 Minutes

  • 100 Double Unders
  • 20 Burpee

In Remaining Time AMRAP:

  • 6 Single Arm Overhead Squat (Each)
  • 45 ft. Handstand Walk
  • 45 ft. Walking Lunges
Additional:
Floor level reverse plank hold x 45 seconds hold/45 seconds rest x 41/2 minutesthen

EMOM 8 Minutes

Minute 1 = 5 Single Ring Pull Up

Minute 2 = 5 Toes to Hand on Single Ring

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