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Wednesday, September 28, 2016

27
Sep

Wednesday, September 28, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  2 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • DB/KB Reverse Lunges x 10 ea.
  • DB/KB RDL x 10
  • Incline Bench Batwing Row x 20

D) For Quality:

  • Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  2 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • DB/KB Reverse Lunges x 10 ea.
  • DB/KB RDL x 10
  • Incline Bench Batwing Row x 20

D) For Quality:

  • Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

  • Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

B) 2 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

WOD:
4 Sets:

  • 200m Front Rack Barbell Carry 185/125
  • 2 Minute Front Rack Hold @100% of your 1RM Front Squat
  • Rest 2 Minute

*You will need 2 bars, that Front Rack Hold from rack.

Additional:
Endurance:Running

6 Sets:

  • 2 minute Hill Repeats (full recovery)

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