Dynamic
II. Specific: 7 minutes at easy pace
100ft DB OH Carry (50 right/50 left)
5 Box Jumps
III. Skill/Strength:
7 minutes to practice the complex:
3 Hang Power Snatch + 3 Single Arm OHS
(perform on both sides)
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs (may step) 24/20
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs 24/20
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
B. Single Leg DL 8-8-8 each leg
________________________________________
"Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other " bigger picture" aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still "warm." Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.
*Monday January 7th 5:30pm and 6:30pm TFA Bootcamp 2019 begins!
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

-Zig Ziglar