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Wednesday 11.8.17

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Mobility/Stability Warm-up brought to you by Synergy Chiropractic.
A. 2-3 min Dynamic Warm-up
2 rounds:
15 banded glute bridges (3 second eccentric count by coach)
30 Banded laterl steps in 1/4 – 1/2 squat (15 left, 15 right)
15 banded goblet squats w/light KB
10 90/90 Dead Bug position w/overhead weighted reach w/ 5, 10 or 15# plate
10 Mini Bear position 3 (opposite arm and leg lift)
then…after the 2 rounds are complete:
Couch Stretch x 30 seconds/side
Pigeon Stretch x 30 seconds/side

Conditioning Re-test.
For Time:
In teams of 2
AMRAP 16 Minutes
12-9-6
Push Jerk 115/85 -> 95/65 -> 75/45
Bar Facing Burpees
Complete full WOD, then switch…continue to repeat.
*Note-the stimulus of this workout is to be fast and intense.

Weakness Work.
Choose One:

Accessory Work.
Alternating EMOM x 10
Min 1: 30′ HS Walk for speed -> Walk with plate overhead 45/25
Min 2: 4-6 Pistols (weighted if possible, increase weight over 5 sets) -> 6-8 Candlestick Squats

Gymnastics Skill Re-test.
For time:
5 Strict MU -> Strict Pull-up
10 Weighted* Kipping MU -> Weighted Ring-Row
15 Kipping Muscle-ups -> Weighted Kipping Pull-up

Competitor.
*Week 10-Day 3* *Re-Test Week*

Accessory Work.
Alternating EMOM x 10
Min 1: 30′ HS Walk for speed
Min 2: 4-6 Pistols (weighted if possible, increase weight over 5 sets)

Gymnastics Skill Re-test.
For time:
5 Strict MU
10 Weighted* Kipping MU
15 Kipping Muscle-ups

*Note – choose a weight you can handle for a couple reps, use the same weight for re-test in 10 weeks.

Mobility/Stability Warm-up brought to you by Synergy Chiropractic.
A. 2-3 min Dynamic Warm-up
2 rounds:
15 banded glute bridges (3 second eccentric count by coach)
30 Banded laterl steps in 1/4 – 1/2 squat (15 left, 15 right)
15 banded goblet squats w/light KB
10 90/90 Dead Bug position w/overhead weighted reach w/ 5, 10 or 15# plate
10 Mini Bear position 3 (opposite arm and leg lift)
then…after the 2 rounds are complete:
Couch Stretch x 30 seconds/side
Pigeon Stretch x 30 seconds/side

Conditioning Re-test.
For Time:
In teams of 2
AMRAP 16 Minutes
12-9-6
Push Jerk 115/85 -> 95/65 -> 75/45
Bar Facing Burpees
Complete full WOD, then switch…continue to repeat.
*Note-the stimulus of this workout is to be fast and intense.