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Tuesday, November 29, 2016

28
Nov

Tuesday, November 29, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Wall Slides x 10
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 A) AMRAP in 5 Minutes:

  • 9 Sit Up
  • 9 Power Snatch

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

  • 6 Pull Ups
  • 6 Clean and Jerk

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

  • 6 Push Up
  • 4 Thrusters
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Wall Slides x 10
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

3 Sets:

  • Sumo Stance Banded Good Mornings x 15-20
  • Box/Bench Hamstring Curls x 5
  • Band Pull a Parts x 20

Skill:

WOD:
 A) AMRAP in 5 Minutes:

  • 6 Toe to Bar
  • 9 Power Snatch 75/55

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

  • 6 Chest to Bar Pull Ups
  • 6 Clean and Jerk 95/65

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

  • 6 Ring Dip
  • 4 Thrusters 115/75
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Wall Slides x 10
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A)5 Sets: (Every 90 Seconds)

  • 3 Position Pause Snatch Deadlift (Below Knee, Above Knee, Pockets) + High Hang Power Snatch + Snatch Balance

B) 5 Sets:

  • 3 Position Pause Clean Deadlift (Below Knee, Above Knee, Pockets) + High Hang Power Clean + Tall Clean

C) 3 Sets:

  • Sumo Stance Good Mornings x 6 (Moderate Weight)
  • Box/Bench Hamstring Curls x 5
  • Band Pull a Parts x 20

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 6 Toe to Bar
  • 9 Power Snatch 75/55

Rest 3 Minutes:

B) AMRAP in 5 Minutes:

  • 6 Chest to Bar Pull Ups
  • 6 Clean and Jerk 115/75

Rest 3 Minutes:

C) AMRAP in 5 Minutes:

  • 6 Ring Dip
  • 4 Thrusters 135/95
Additional:
Ring Work:

Beginner/Novice:

  • 5x 6(ring tuck up)

 

Advanced

  • 5x 5(ring tuck up-> straddle up)

 

Elite

  • 5x 4(ring tuck up->straddle up->pike up)

 

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