Essentials
Strength/Skill: |
Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
WOD: |
For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
WOD: |
For Time:
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Additional: |
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Competition
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength:
A) 4 Sets: (Every 2 Minutes)
*Goal here is to focus more on speed rather then load. If you struggle with receiving position hold for 2 seconds in the bottom of each rep. B) 5 Sets: (EMOM)
*Go as heavy as the Muscle Clean will allow. Be explosive and fast elbows. Skill: |
WOD |
A) 3 Sets Each For Meters:
*Goal is to get more meters each set. For example set 1 = 500m, set 2 = 515m, and set 3 = 525m. Rest 5 Minutes B) 3 Sets Each For 400m Time:
*Goal is to complete the 400m run faster each round. For example set 1 = 1:15, set 2 = 1:12, and set 3 = 1:09 Rest 5 Minutes C) 21-15-9 For Time:
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Additional: |
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