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Wednesday, January 11, 2017

10
Jan

Wednesday, January 11, 2017

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:

  • Incline Bench Batwing Row x 12
  • 50 yard Farmers Carry (AHAP)

C) 3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

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:

  • Incline Bench Batwing Row x 12
  • 50 yard Farmers Carry (AHAP)

C) 3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

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:

  • Stone to Shoulder 150/95 AMRAP in 30 Seconds

B) In 6 Minutes:

  • Find today’s 1RM Snatch

C) 8 Sets: (EMOM)

  • Snatch @70% of part B.

*Pick a rep scheme that you can across all 8 sets.  Once you choose a rep scheme you can not change it.

D) 4 Sets:

  • Overhead Squat x 5

Skill:

WOD:
3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Additional:
5 Sets:

  • Double KB Overhead Carry x 10 yards
  • Rest 30 Seconds between sets

 

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