Wednesday, September 23, 2015

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to smaller box)
  • Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Thrusters x 5

B) 3 Sets:

  • Single Arm DB Row x 10
  • Wt. Dips x 10

Skill:

WOD:
4 Sets: (Every 4 Minutes Perform)

AMRAP in 3 Minutes:

  • 300m Run
  • 30 Russian KB Swings
  • AMRAP Abmat Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to smaller box)
  • Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Thrusters x 5 @60% of 1RM Clean and Jerk

B) 3 Sets:

  • Single Arm DB Row x 10
  • Wt. Dips x 10

Skill:

WOD:
4 Sets: (Every 4 Minutes Perform)

AMRAP in 3 Minutes:

  • 300m Run
  • 30 Russian KB Swings 55/35
  • AMRAP Abmat Sit Ups
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to smaller box)
  • Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (EMOM)

B) 4 Sets: (EMOM)

  • Power Clean x 3 @70% of 1RM Clean & Jerk

C) 4 Sets: (Every 2 Minutes)

  • Front Squat x 3 @70% of 1 RM

Skill:

WOD:
7 Sets: (EMOM)

  • Minute 1 = 3-6 Strict Handstand Push Up
  • Minute 2 = 3-6 Muscle Ups
  • Minute 3 = 200m Run
Additional:
3 Sets:

  • Single Arm DB Row x 10
  • 20 GHD Sit Ups

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