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Wednesday 141126

25
Nov

Wednesday 141126

Schedule Reminder: 

  • Wednesday = Normal Hours
  • Thursday = Closed
  • Friday = 8:30 & 9:45
  • Saturday = Normal Hours
  • Sunday = Yoga and Open Gym (If you’re planning on attending Yoga this Sunday please RSVP as soon as possible.  Brittany needs a head count for this Sunday)

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

3 Sets:

Skill:

WOD:
8 Sets Each: (EMOM)

  • Minute 1 – 5 Strict Pull Ups (if you can’t get 5, work through the whole period and get as many as possible)
  • Minute 2 – 12-16 Alternating Reverse Lunges w/KB/DB
  • Minute 3 – 20 Mountain Climber + 20-30 Double-Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

3 Sets:

Skill:

WOD:
8 Sets Each: (EMOM)

  • Minute 1 – 10 Strict Pull Ups (if you can’t get 10, work through the whole period and get as many as possible)
  • Minute 2 – 20 Alternating Reverse Lunges w/KB/DB 45/30
  • Minute 3 – 20 Mountain Climber + 20-30 Double-Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Agility Ladder

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

B) 5 Sets: (Every 2 minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%
  • Set 5 – 2 reps @ 90%

C) 3 Sets: (Every 2 minutes)

  • Speed Deadlift x 3 @ 75%

Skill:

WOD:
8 Sets Each: (EMOM)

  • Minute 1 – 10 Strict Chest to Bar Pull Ups (if you can’t get 10, work through the whole period and get as many as possible)
  • Minute 2 – 20 Alternating Reverse Lunges w/KB/DB 55/35
  • Minute 3 – 10 Burpees + 20 Double-Unders
Additional:
  • 10 Minutes Mobility

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