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Wednesday, January 25, 2016

24
Jan

Wednesday, January 25, 2016

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) 6 Sets:

  • Hang Power Clean + Front Squat + Clean

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

B) 3 Sets:

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

C) 3 Sets:

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) 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:

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:

Skill:

WOD:
AMRAP in 30 Minutes:

  • 100ft Yoke carry @ 80% of 1RM Back Squat
  • 10 Stone over shoulder 150/95
  • 10 OHS @80% of last weeks heaviest
  • 10 [email protected]%
Additional:
  • Mobility

 

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