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Wednesday, February 1, 2017

31
Jan

Wednesday, February 1, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • Hang Power Clean + Front Squat + Clean

* Goal to increase 5-10# from last week.

B) 3 Sets:

  • 6-8 Hip Extension  + 20 Seconds Iso Hold at top
  • Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • Hang Power Clean + Front Squat + Clean

* Goal to increase 5-10# from last week.

B) 3 Sets:

  • 6-8 Hip Extension  + 20 Seconds Iso Hold at top
  • Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

3 Sets:

  • 12 Alternating Weighted Kossack Squat
  • 50 yard Single Arm Overhead Carry
  • 30 Seconds Double KB Front Rack Hold

Skill:

Adam’s B-Day WOD:
For Time:

5-1

  • Deadlift 315/205
  • Ring Muscle Up

5-1

  • Clean and Jerk 225/155
  • Handstand Push Up

5-1

  • Squat Snatch 135/95
  • Over Bar Burpee
Additional:
  • Mobility

 

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