Wednesday, November 2, 2016

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

• Set 1-2 = 70-73%
• Set 2-3 = 75-77%
• Set 4 = 80%

B) 3 Sets:

• RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

• DB Reverse Lunge x 8 ea.
• RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

• Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
• Prone Flat Bench DB Row x 15-20
• Bent Over DB Lateral Raises x 10

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

• Set 1-2 = 70-73%
• Set 2-3 = 75-77%
• Set 4 = 80%

B) 3 Sets:

• DB Reverse Lunge x 8 ea.
• RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

• Alternating from bottom DB Incline Press x 8 ea.

C) 3 Sets:

• Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
• Prone Flat Bench DB Row x 15-20
• Bent Over DB Lateral Raises x 10

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

Perform After WOD

A) 3 Sets:

• Single Arm DB/KB Overhead Walking Lunge x 10 yards
• Double Overhead DB/KB Overhead Carry x 50 yards

Skill:

• 15/12 Calorie Row
• 15 Thrusters 95/65

Rest 3 Minutes

B) AMRAP in 6 Minutes:

• 15 Thrusters 95/65
• 15/12 Calorie Row

• Mobility