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Wednesday, November 25, 2015

24
Nov

Wednesday, November 25, 2015

Schedule Reminder: 

  • Wednesday = Normal Hours
  • Thursday = Closed
  • Friday = 8:30 & 9:45
  • Saturday = Normal Hours

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

5 Sets:

  • Overhead Squat x 3

Skill:

WOD:
AMRAP in 10 Minutes:

  • 6 Toe to Bar
  • 9 KB Swing
  • 12 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Snatch Balance + Overhead Squat

B) 3 Sets: (Perform After WOD)

  • Banded Hip Bridge x 25
  • Side Plank Hold x 20-30 seconds ea.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 6 Toe to Bar
  • 9 KB Swing
  • 12 Push Ups
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + Snatch Balance + Overhead Squat @BW

*Goal to increase 5-10# each week

B) 10 Minutes:

  • Build to today’s 1RM Clean

C) 3 Sets: (Perform After WOD)

  • 2 Push Press + Push Jerk @60% of 1RM Clean and Jerk (Must hold each rep overhead for 3 seconds)
  • Banded Hip Bridge x 25
WOD:
AMRAP in 10 Minutes:

  • 6 Toe to Bar
  • 9 KB Swing
  • 12 Push Ups
Additional:
  • Mobility

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