Monday, June 5, 2017

Workout Intent: Today’s focus in a sprint type workout that will test your ability to move moderate weight efficiency with a higher heart rate. Volume isn’t high so weight should be a load you can perform majority of the work unbroken. Push your pace and see if you can hold on once you get to the burpee box jump overs.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Farmers Carry x 40 yards

Strength:

5 Sets:

Back Squat x 5

Skill:

WOD:

For Time:

100 Double Unders

3 Rds

7 Deadlift 155/105
7 Hang Squat Clean
7 Shoulder to Over

then

21 Burpee Box Jump Overs 30/24

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Farmers Carry x 40 yards

Strength:

6 Sets:

Back Squat

Set 1 = 5 @80%
Set 2 = 3 @85%
Set 3 = 1 @88%
Set 4 = 5 @85%
Set 5 = 3 @88%
Set 6 = 1 @ 93%

Skill:

Jenna’s B-Day WOD:

For Time:

100 Double Unders

3 Rds

7 Deadlift 155/105
7 Hang Squat Clean
7 Shoulder to Over

then

21 Burpee Box Jump Overs 30/24

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Farmers Carry x 40 yards

Strength:

A) 6 Sets:

Back Squat x 3 (Work Up to 90-92%)

B) 4 Sets:

Front Squat x 5 (Work Up to 87-90%)

Skill:

WOD:

For Time:

100 Double Unders

3 Rds

7 Deadlift 155/105
7 Hang Squat Clean
7 Shoulder to Over

then

21 Burpee Box Jump Overs 30/24

Additional:

10 Minutes Mobility

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Monday, June 5, 2017