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Thursday, November 17, 2016

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Thursday, November 17, 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:
3 Rds For Time:

  • 9 Burpee
  • 15 Slam Ball
  • 21 KB Swings
  • 42 Double Unders
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:
3 Rds For Time:

  • 9 Burpee
  • 15 Slam Ball
  • 21 KB Swings
  • 42 Double Unders
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
45 minutes rotate through the following exercises with form not fatigue focus

– 5x HEADstand 10s:Rest 10s

– 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box

– 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)

– Practice 5-10 of each:
Deep arching, deep breathing, straight leg TTB
Bent knee fast, shallow arch TTB
Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

– 10 low amplitude ring swings with false grip
– 2 sets 2 strict muscle ups -> 2 swinging muscle ups
* scale with 6 jumping muscle ups

– Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing
2-5x depending on skill level (so 2x = 6 swings with 2 press outs and 5x = 15 swings with 5 press outs)
 
Additional:
  • 10 Minutes Mobility