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Thursday, February 9, 2017

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

300m Run
AMRAP Row For Calories
AMRAP (3 Burpee, 5 Supine Row, 7 Slam Ball)
Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run. Partners resume where previous partner left off.

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

In Teams of 4 Perform AMRAP in 18 Minutes For Reps:

300m Run
AMRAP Row For Calories
AMRAP (3 Burpee, 5 Supine Row, 7 Slam Ball)
Rest

*Partner Perform 300m run is time keeper, partners rotate when runner finishes run. Partners resume where previous partner left off.

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD

EMOM x 6 Sets

Minute 1 = 1-3 Ring Muscle Up/Chest to Ring Pull Ups/Transitions
Minute 2 = 1-3 Bar Muscle Up/Chest to Bar Pull Up
Minute 3 = 3-6 Handstand Push Ups
Minute 4 = 4-7 Toe to Bar

Additional:

10 Minutes Mobility

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