Strength and Skill 3/31 – 4/6

Strength WOD’s:
We are entering week 3. Stick with the program. If it’s not getting difficult and you want to make it tougher make sure your program is set to go up by 3% not 2%.

Skill Work:
First things first. Let’s start to decide on your goals for this Quarter. We will be posting the new board this week.

If you achieved your goals last Quarter Brag a little bit and let us know!!!!

Gymnastics / Body weight:
#1. Work to obtain a total of a 5:00 Plank or if that’s not too tough for you try 5 Rounds of 1:00 Plank hold on the scooter and 50 ft. Scooter Walk. Complete each round without going to your knees and with absolute minimal rest between rounds.

#2. 30 Ring Rows with a 2 second hold at the top and 2 seconds to lower back to the start position. Make these as challenging as you can laying flat out with feet on a box if you can.

#3. Accumulate 5:00 of a Handstand Hold. Maintain a good tight core and solid shoulder position the whole time. If you can do this easily try it facing the wall instead of the other way. If you can do a hold yet try just kicking up a handstand position 15 – 20 times and then come right back off of it.

Met Con:
#1. Mini Flight Simulator 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 Double Unders. Each set HAS to be unbroken. If you miss you have to start that set over again. If you don’t have Double Unders do this at a 3:1 Ratio of singles with a High jump/slow rope at a cadence of about 100 jumps per minute

#2. Tabata Row Damper at 3. Focus on the application of power through the legs and moving the chain with you as you push and returning the proper way so you are ready to drive again without having to reset at the front.

#3. 8 x 200 m / :45 Rest between

Weightlifting:
#1. 8 x 2 Snatch Balance Don’t try for Maximal weight. Start light for some warm up set’s and then get to a working weight that on a scale of 1-10 feels like about a 6 and you can nail it everytime with perfect form.

#2. 10 x 1 Front Squats with a 3 second pause at the bottom. Again don’t go to maximal load. Focus on Lumbar position, Knees tracking out with heels down, and Rack position

 

1 Comment

  1. I hit my running goal of a seven minute mile!