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Monday, July 11, 2016

10
Jul

Monday, July 11, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

10 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
16 Sets: (EMOM)

  • Minutes 1, 5, 9, 13 = 10-12 Body Weight Deadlift
  • Minutes 3, 7, 11, 15 = 25 Russian KB Swings
  • Minutes 2, 4, 6, 8, 10, 12, 14, 16 = AMRAP in 30 Seconds Double Unders/Lateral Bar Hops

If body weight deadlift is greater then 70% of 1 RM Scale appropriately.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

10 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
16 Sets: (EMOM)

  • Minutes 1, 5, 9, 13 = 15 Body Weight Deadlift
  • Minutes 3, 7, 11, 15 = 25 Russian KB Swings
  • Minutes 2, 4, 6, 8, 10, 12, 14, 16 = 40 Double Unders

If body weight deadlift is greater then 70% of 1 RM Scale appropriately.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 78%

B) 3 Sets: (Every 2:30)

  • 1 ¼ Front squats; 3-5 reps

C) 10 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Perform After WOD

3 Sets:

  • Eccentric only GH Raises x 8-10 (Add wt. if able)
  • Good mornings w/ 3 sec pause at bottom position x 10-12 reps
  • rest 2 min

Skill:

WOD:
2 Rds For Total Time:

  • 50 Russian KB Swing 70/55
  • Rest 2:00
  • 40 1.25 Body Weight DeadLift
  • Rest 2:00
  • 250 Double Under (4 Minute Cap)
  • Rest 2:00

*If body weight deadlift is above 70% of your 1 RM scale down.

Additional:
  • Mobility

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