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Wednesday, December 21, 2016

20
Dec

Wednesday, December 21, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • 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 8-10 @ 55-65% 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 Bar Inverted 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.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • 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 8-10 @ 55-65% 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 Bar Inverted 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.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • 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:

  • 8 Front Rack Step Ups Right Leg 115/75
  • 8 Front Rack Step Up Left Leg 115/75
  • 8 Behind the Neck Shoulder Press 115/75
  • Rest 30 seconds between movements

*Weight should be taxing by last set. Scale Accordingly

Skill:

WOD:
AMRAP in 18 Minutes:

  • 14 Ring Muscle Up
  • 84 Wall Ball
  • 126 Double Unders
Additional:
  •  Mobility

 

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