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Tuesday, November 17, 2015

16
Nov

Tuesday, November 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 5 Rds Each:

  • 15/12 Calorie Row
  • 10 Thrusters
  • 5 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean + Clean + Thruster @65%

B) 3 Sets:

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 5 Rds Each:

  • 15/12 Calorie Row
  • 10 Thrusters 95/65
  • 5 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets: (EMOM)

  • Muscle Snatch x 2 @55% of 1 RM

B) 4 Sets: (EMOM)

  • Power Clean + Clean + Thruster @65%

C) 3 Sets:

  • Wt. Isometric Hip Ext. Hold x 30 Seconds
  • GHD Hollow Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 5 Rds Each:

  • 18/14 Calorie Row
  • 12 Thrusters 95/65
  • 6 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

Additional:
  • Mobility

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