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Wednesday, May 24, 2017

23
May

Wednesday, May 24, 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

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 24/16 Calorie Row
  • 10 Burpee Over Row
  • AMRAP DB Lunges

Rest 4 Minutes

C) For Time:

  • 30 Hip Ext.
  • 30 yard backwards sled drag
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat @ 45% of 1RM Front Squat (From the Floor)
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 30/20 Calorie Row
  • 15 Burpee Over Row
  • AMRAP Front Rack Lunges 95/65

Rest 4 Minutes

C) For Time:

  • 40 Hip Ext.
  • 30 yard backwards sled drag
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Lateral Box Step Ups (AHAP) x 5 ea.
  • Single Arm Russian KB Swing 10-12 ea.
  • Banded Snow Angles x 8-10 ea.

Strength:

Skill:

WOD:
A) 3 Sets:  (Goal is to progressively get faster each round)

  • 8 Front Squat @ 45% of 1RM Front Squat (From the Floor)
  • 300m Run

Rest 2 Minutes Between Each Round

B) In 4 Minutes Complete:

  • 30/20 Calorie Row
  • 15 Burpee Over Row
  • AMRAP Front Rack Lunges 135/95

Rest 4 Minutes

C) For Time:

  • 40 Hip Ext.
  • 30 yard backwards sled drag

 

Additional:
  • Mobility

 

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