Thursday, September 22, 2016

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:

6 Sets:

Every 3 Minutes Perform:

10 Burpee to 6″ Target
15 KB Sumo Deadlift High Pull 70/55
60 yard shuttle run (6×10 yards)

*Adjust reps as needed if you finish before 2 minutes in rounds 1-3 increase reps if you finish after 2:30 in rounds 1-3 decrease reps.

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:

6 Sets:

Every 3 Minutes Perform:

10 Burpee to 6″ Target
15 KB Sumo Deadlift High Pull 70/55
60 yard shuttle run (6×10 yards)

*Adjust reps as needed if you finish before 2 minutes in rounds 1-3 increase reps if you finish after 2:30 in rounds 1-3 decrease reps.

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

Task specific training: Handstand walking

Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.

Levels of participation in exercises abbreviated as:

BN = Beginner/Novice

A = advanced

E = Elite

All = Everyone

* When you see the drill in parenthesis after the number that means you do that drill back to back the number of times indicated. Example: 2 sets of 3 (kte -> ttb) would mean do 2 sets of kte, ttb, kte, ttb, kte, ttb

Handstand weight transfer stability
(All) 20 Lunge up to handstand weight transfer 1/4

(All) 15 Lunge up to handstand weight transfer 1/2
(All) 10 Lunge up to handstand weight transfer 3/4
(All) 5x Lunge to handstand Weight Transfers

Handstand weight shifting
(All) 1) 50 Handstand Weight Shifts: box straight leg pike
(All) 2) 40 Handstand Weight Shifts: facing wall
(All) 3) 30 Handstand Weight Shifts: perpendicular to wall
(A,E)4) 20 Handstand Weight Shifts: Free
(E) 5) 10 Handstand shoulder taps free

Redirection and rolling
(All) 1) 10 Front roll
(All) 2) 8 Handstand roll outs
(All) 3) 10 Handstand Pirouette 180
(A,E) 4) 6 Handstand Pirouette 360
(E) 5) 2 Handstand Pirouette 720
** Use a matt for rolling. Use a spotter if available as needed.

Handstand walking form – control focus
(BN) Repeat 6x: Form focus handstand walk hollow feet and knees together: short repeat walks. Use thin material object between feet and ankles. Walk 5 feet or as many steps as you can staying hollow without the wrist bands falling out. USE A SPOTTER IF NEEDED AND AVAILABLE.
(A) Repeat 6x: Form focus handstand walk hollow feet and knees together Use thin material object between feet and ankles. Walk 15 feet or as far as you can without the wrist bands falling out. Come back down with a controlled tuck lower.
(E) Repeat 6x: Form focus handstand walk hollow feet and knees together. Use thin material object between feet and ankles. Walk 25 feet or as far as you can without the wrist bands falling out. Come back down with a controlled tuck lower.

** Make it hard on yourself and give yourself a 10 burpee penalty for every time you fail to complete the distance with the wrist bands between your feet and knees. Assess the penalty after all of the work today.

Handstand walking speed – task completion focus
(BN) Repeat 8x 10 feet: Handstand walk any form task completion focus (speed focus) (use spotter if needed. spotter walks along side of you using arms as bumpers – not behind you like wheelbarrow race)
(A) Repeat 8x: Repeat 10x 25 feet: Handstand walk any form task completion focus (speed focus)
(E) Repeat 8x: Repeat 10x 35 feet: Handstand walk any form task completion focus (speed focus)

Additional:

10 Minutes Mobility