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Wednesday, January 18, 2016

18
Jan

Wednesday, January 18, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 6 Sets:

  • Hang Power Clean + Front Squat + Clean

B) 3 Sets:

  • Banded Hip Sumo KB RDL x 15
  • Banded Russian KB Swing x 20

C) 3 Sets:

  • Prone DB Row x 12
  • Supinated Grip Band Pull a Part x 15
  • Farmers Carry x 50 yards

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
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 6 Sets:

  • Hang Power Clean + Front Squat + Clean

B) 3 Sets:

  • Banded Hip Sumo KB RDL x 15
  • Banded Russian KB Swing x 20

C) 3 Sets:

  • Prone DB Row x 12
  • Supinated Grip Band Pull a Part x 15
  • Farmers Carry x 50 yards

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
  • 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 2RM Clean

C) 8 Sets: (EMOM)

  • Clean @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 2

Skill:

WOD:
 

EMOM x 4 Sets

  • Minute 1 = 15-20 Calorie Row
  • Minute 2 = 10-15 Power Snatch 75/55
  • Minute 3 = 20-30 Wall Ball
  • Minute 4 = Rest
Additional:
10 min for quality:

  • 10 lateral box step ups, as high as capable
  • 30 second handstand hold, freestanding if possible.

 

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