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Wednesday, February 25, 2015

25
Feb

Wednesday, February 25, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

  • TnG Power Clean x 5

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings 70/55
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

  • TnG Power Clean x 5

Skill:

WOD:
With a Partner Perform 4 Rds Each: Relay style

  • 10 Over Box Jump 24/20
  • 150′ Shuttle run (75′ down/75′ back)
  • 10 KB Swings 70/55
  • 150′ Shuttle
  • Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

Additional:
  • 10 Minutes Mobility

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