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Thursday, June 1, 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 Reps 2 Minutes Work/2 Minutes Rest:

Row for Meters
Double Unders
Burpee DB Deadlift
10 Yard Seal Walk
10 Yard Sled/Plate Push

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 Reps 2 Minutes Work/2 Minutes Rest:

Row for Meters
Double Unders
Burpee DB Deadlift 50/35
10 Yard Seal Walk
10 Yard Sled/Plate Push

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

Volume basics
Break up however you see fit and rest as needed. Complete all of the following work or work for 45 minutes… whichever comes first

60 ring support swings
60 ring swings in false grip support swings
60 bar arch hollows
60 form focus butterfly pull ups put something between heels to keep feet together
60 meter handstand walk
60 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall
2:30 minutes supine hollow
2:30 minutes superman hold

Additional:

10 Minutes Mobility

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