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Tuesday, October 11, 2016

10
Oct

Tuesday, October 11, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor)

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 10 Toe to Bar
  • 8  Push Ups

B) AMRAP in 5 Minutes:

  • 15 Straight Legged Sit Ups
  • 10 Box Jumps

C) AMRAP in 5 Minutes:

  • 30 Russian Twist 25/25
  • 30 Split Squat Switch
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 10 Toe to Bar
  • 8  Strict Handstand Push Ups

B) AMRAP in 5 Minutes:

  • 15 Straight Legged Sit Ups
  • 15 Box Jumps

C) AMRAP in 5 Minutes:

  • 30 Russian Twist 25/25
  • 30 Split Squat Switch
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Side Lying Side Raise x 10 (4 count lower)
  • Reverse Lunge w/reach on slider x 6 ea.
  • Overhead Medball Toss x 5

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets
B) 5 Sets:

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 10 Toe to Bar
  • 8  Strict Handstand Push Ups

B) AMRAP in 5 Minutes:

  • 15 GHD Sit Ups
  • 20 Box Jumps 24/20

C) AMRAP in 5 Minutes:

  • 30 Russian Twist 25/25
  • 30 Split Squat Switch
Additional:
6 Sets Each: (12 minute EMOM)

  • Minute 1 = 10 Stalder Leg Lifts (1 Plate beginner – 3 Plates elite)
  • Minute 2 = 4 Muscle Ups

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