Wednesday, May 17, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Push Up with 5 Second Hold in Plank Each Rep
  • Hip Ext. x 10-15
  • 5 Knee Tuck Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 500m Row

In Remaining Time AMRAP

  • 7 Wall Ball
  • 7 MB Toe touch Sit Up (feet straight overhead with arms extended sit up and touch toes with MB)

Rest 4 Minutes

B) AMRAP in 4 Minutes:

  • Man Makers (Choose a weight you can perform at least 5 unbroken reps with)

Rest 4 Minutes

C) AMRAP in 4 Minutes:

  • 12 Plate Jumps (45# Plate)
  • 8 Sumo Deadlift 205/135
  • 8 Toe to Bar
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 500m Row

In Remaining Time AMRAP

  • 7 Wall Ball
  • 7 MB Toe touch Sit Up (feet straight overhead with arms extended sit up and touch toes with MB)

Rest 4 Minutes

B) AMRAP in 4 Minutes:

  • Man Makers (Choose a weight you can perform at least 5 unbroken reps with)

Rest 4 Minutes

C) AMRAP in 4 Minutes:

  • 12 Plate Jumps (45# Plate)
  • 8 Sumo Deadlift 205/135
  • 8 Toe to Bar
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

A) 4 Sets:

  • Hang Power Clean (Above knee, Work up to 75%)

Perform After WOD

B) 10 Sets:

  • Front Squat x 8 @ 50-55% (60 Seconds Rest Between Each Set)

C) 1 Set:

  • 50 Hip Bridge Rower Seat Hamstring Curl

Skill:

WOD:
EMOM x 6 (3 Each)

  • Minute 1 = Step Up x 5 ea.
  • Minute 2 = Muscle Up x 3-7
Additional:
  • Mobility

 

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