Essentials
Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 3 Sets:
Goal here is to get everyone comfortable, or improve your position upside down. If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement. Skill: |
WOD: |
3 Rds For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 3 Sets:
*Alternate Facing away from the wall and facing the wall each set. This is going to progress throughout the up coming weeks. Goal here is to get everyone comfortable, or improve your position upside down. If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement. B) 3 Sets: (Perform After WOD)
Skill: |
WOD: |
3 Rds For Time:
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Additional: |
Competition
Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 5 Sets: (EMOM)
*Goal to increase 5-10# each week. B) 4 Sets: (Every 2 Minutes)
*Goal is minimum increase each week by 5# if 75% is below 265#, and a 10# increase each week if 75% is above 265#. C) 4 Sets: (Every 90 Seconds)
*Goal is minimum increase each week of 5# is 100% is below 220# and a 10# increase if 100% is above 220#. (Focus on bar patch through out the deadlift) D) 3 Sets:
*Alternate Facing away from the wall and facing the wall each set. This is going to progress throughout the up coming weeks. Goal here is to get everyone comfortable, or improve your position upside down. If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Skill: |
WOD: |
3 Rds For Time:
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Additional: |
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