Monday, January 9, 2017

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets:

• DB/KB Step Back Lunge x 5 ea.

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Band Pull a Part x 10-12

Skill:

• Thruster
• Pull Up

• Mobility

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

• Back Rack Step Back Lunge x 5 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Band Pull a Part x 10-12

Skill:

• Thruster
• Pull Up

• Mobility

• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Power Clean + 2 Clean

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

• Clean High Pull x 3 93,93,97,97%

Perform After WOD

C) 4 Sets:

• Back Squat Cluster 2.2.2 (Rest 10 Seconds between 3’s)
• Supine Ring Face Pulls x 6-8
• Bent Over DB Lateral Raises x 8-10

Skill:

2 rounds of:

• 8 Squat Clean Thrusters 95/65
• 8 Chest to Bar Pull Up

B) From 3:00-6:00 Complete:
2 rounds of:

• 10 Squat Clean Thrusters 95/65
• 10 Chest to Bar Pull Up

C) From 6:00-9:00 Complete:

2 rounds of:

• 12 Squat Clean Thrusters 95/65
• 12 chest-to-bar pull-ups
  Etc., following same pattern until you fail to complete both rounds

• Mobility