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Wednesday, December 14, 2016

13
Dec

Wednesday, December 14, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Forwards Sled Drag x 30 yards
  • Hip Thrusts x 10-12 @ 50-60% of 1RM Back Squat

C) 6 Sets:

  • Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

  • Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
  • Rest 60 seconds
  • Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
  • Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Forwards Sled Drag x 30 yards
  • Hip Thrusts x 10-12 @ 50-60% of 1RM Back Squat

C) 6 Sets:

  • Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

  • Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
  • Rest 60 seconds
  • Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
  • Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Iso YTW Hold x 20 seconds each
  • Seated Elbow on Knee External Rotation x 10
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

Sumo Deadlift x 10 @90% of 10RM

Perform After WOD:

B) 3 Sets:

  • 10 yard Single Arm Overhead Walking Lunge Each 70/55
  • 50 yard Double Overhead Waiters Carry 70/55

*Scale Accordingly

Skill:

WOD:
AMRAP in 14 Minutes:

  • 4 Clean and Jerk 205/135
  • 2,4,6,8,12..ect. Box jump Over  24/20
Additional:
 Row Endurance:

4 Sets:

  • 250m @89% of 2K
  • 250m easy recovery btw sets:

4 Sets:

  • 250m Row @105% of 2K Pace
  • 1 minute rest between sets

 

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