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Wednesday, January 13, 2016

12
Jan

Wednesday, January 13, 2016

Sweet Class at 9:15 am and 5 pm.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength:

A) 3 Sets: (Every 2 Minute)

  • Front Squat x 5

B) 3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

WOD:
5 Rds For Time:

  • 10 Seated DB Shoulder Press
  • 10 Toe To Bar
  • 10 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength: 

A) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

WOD:
5 Rds For Time:

  • 10 Handstand Push Ups
  • 10 Toe To Bar
  • 10 Burpee
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 3 @65%

B) 3 Sets: (Every 2 Minutes)

  • Shoulder Press x 3 @50%/35% of 1 RM Clean & Jerk
  • Strict Towel Pull Ups x 8-12 (Add weight if you can perform more then 12, if you’re unable to perform 8 unbroken add assistance)

C) 3 Sets: (Every 2 Minutes)

Skill:

WOD:
5 Rds For Time:

  • 10 Handstand Push Ups (3 Second Pause at the Top)
  • 10 Toe To Bar
  • 10 Burpee
Additional:
  • Mobility

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