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Thursday, January 26, 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:

For Time:

1000m Row
20 Burpee Pull Ups
40 Overhead Walking Lunge
60 Plate Ground to Overhead
80 Sit Up

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:

For Time:

1000m Row
20 Burpee Pull Ups
40 Overhead Walking Lunge
60 Plate Ground to Overhead
80 Sit Up

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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