Posts belonging to Category Daily Workouts



Friday, May 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 2 Minutes)

  • Power Clean + Push Press + Front Squat + Cluster

Skill:

WOD:
In Teams of 2 Perform AMRAP in

  • 30yrd Sled Push
  • 10 Toe To Bar

*Partners Alternate Complete Rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets:

  • Bulgarian Split Squat x 8 ea.
  • Single Leg DB/KB RDL x 8 ea.

Skill:

WOD:
In Teams of 2 Perform AMRAP in 10 Minutes:

  • 30yrd Sled Push
  • 10 Toe To Bar

*Partners Alternate Complete Rounds.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 2 Minutes)

  • Tempo Touch and Go Box Squat x 3 @80% of 1RM Back Squat (3 Seconds down, 0 Pause, Up Fast.)

*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand.

C) 4 Sets: (EMOM)

  • Push Jerk x 2 @60% of 1RM Clean & Jerk

*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220#

D) 2 Sets:

Skill:

WOD:
In Teams of 2 Perform AMRAP in 10 Minutes:

  • 30yrd Sled Push
  • 10 MB Toe To Bar

*Partners Alternate Complete Rounds.

Additional:
  • 10 Minutes Mobility

Thursday, May 28, 2015

 

Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

2 Sets:

  • Band Pull a Parts x 20
  • Russian Twist x 20
  • Lid Seal Plank Walk x 20yrds

Skill:

WOD:
For Time:

  • 800m Run
  • 30 Lateral Stick Jump
  • 600m Run
  • 40 Lateral Stick Jump
  • 400m Run
  • 50 Lateral Stick Jump
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
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

2 Sets:

  • Band Pull a Parts x 20
  • Russian Twist x 20
  • Lid Seal Plank Walk x 20yrds

Skill:

WOD:
For Time:

  • 800m Run
  • 30 Lateral Stick Jump
  • 600m Run
  • 40 Lateral Stick Jump
  • 400m Run
  • 50 Lateral Stick Jump
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

 

Yoga Class

 

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, May 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat

B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
For Time:

  • 500m Row
  • 25 Burpee
  • 50 KB Swings
  • 25 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Snatch

*Goal to increase 10# each week.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) (Option A) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

(Option B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
For Time:

  • 500m Row
  • 25 Burpee
  • 50 KB Swings 55/35
  • 25 Burpees
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

(3 Seconds Concentric Pull to Knee, 1 second isometric hold then Chinese Snatch Pull, then 5 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

B) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Clean and Jerk

*Goal to increase 10# each week.

C) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

D) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

E) (Option A) 3 Sets:

  • Hang Clean Pull x 8 @ 110-115% of 1RM Clean
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

5 Year Anniversary Night Out

texas de brasil

We are a week late but we have decided to change it up this year. We want to celebrate our 5 years in business with a nigh out with you all!

So we are headed to Texas de Brazil this coming Saturday, MAY 30.  We have reservations at 6. I just need an accurate head count by Wednesday at 5. Significant others are of course invited. I’ll let kids be your choice :)

If anyone has ideas of anything to do after dinner please suggest it here!

If you are on Facebook please RSVP there, if not please text Courtney at 720-289-5789 so I can make sure we have an accurate head count. When you text me, please tell me who you are an how many!

Looking forward to a great night with everyone!!

Tuesday, May 26, 2015

Great turnout for Murph!!!

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

Skill:

WOD:
4 Rds For Time:

  • 24 Sit Ups
  • 16 Walking Lunges
  • 8 Hang Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

Skill:

WOD:

 

4 Rds For Time:

  • 24 Sit Ups
  • 16 DB Walking Lunges 20/15
  • 8 Hang Power Clean 165/110
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation x 10 ea.
  • Banded ATYT x 8 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B1) 6 Sets: (Every 2 Minutes)

  • Sumo Deadlift x 3 (Build to today’s 3RM)

B2) 2 Sets: (Every 2 Minutes)

  • Drop Set From C1 x 5 Reps

*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440#

Skill:

WOD:
4 Rds For Time:

  • 24 Sit Ups
  • 16 DB Walking Lunges 35/25
  • 8 Hang Power Clean 185/125
Additional:
  • 10 Minutes MobilityM

Monday, May 25, 2015

We will be operating under Holiday/Saturday hours. So we will only have 2 class times available 8:30 and 9:45 am.  We would also like to thank all the Men and Women how have made the sacrifice to serve for our great country. Today we’re going to perform “Murph,” which is a Hero WOD created in the honor of Lt. Micheal Murphy who made the ultimate sacrifice. Please watch the video below and remember why we’re performing this WOD today.  Happy Memorial Day and Thank you!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Mini Murph”

For Time:

  • 600-800m Run
  • 30-50 Pull Ups
  • 50-100 Push Ups
  • 75-150 Squats
  • 600-800m Run

*Portion the pull ups, push up and squats however you want.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Skill:

WOD
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats

Additional:
  • 10 Minutes Mobility

Saturday, May 23, 2015

Schedule Reminder:  Do to the Insane inflatable 5k in Loveland there will be one main class at 8:30 am.  If you still would like to participate in the run you can still register at http://insaneinflatable5k.com.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 6-8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 6-8
  • Sit Up x 10
  • Overhead Band Pull a Part x 6-8
  • Sit Up x 10

Strength:

A) 3 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 3 Sets:

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A)5 Sets: (EMOM)

  • Muscle Up x 3-6 Reps

B) 3 Sets:

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

C) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:
  • 10 Minutes Mobility

Friday, May 22, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 2 Minutes)

  • Power Clean + Push Press + Front Squat + Cluster

Skill:

WOD:
3 Sets Each For Time:

  • 15 Air Squat
  • 10 Power Clean
  • 10 Shoulder to Overhead
  • 20 Sit Ups
  • 15 Air Squat

Rest 3 Minutes

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets:

  • Bulgarian Split Squat x 8 ea.
  • Single Leg DB/KB RDL x 8 ea.

Skill:

WOD:
3 Sets Each For Time:

  • 15 Air Squat
  • 10 Power Clean 115/80
  • 15 Shoulder to Overhead
  • 20 Toe to Bar
  • 15 Air Squat

Rest 3 Minutes

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 2 Minutes)

  • Tempo Touch and Go Box Squat x 3 @80% of 1RM Back Squat (3 Seconds down, 0 Pause, Up Fast.)

*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand.

C) 4 Sets: (EMOM)

  • Push Jerk x 2 @60% of 1RM Clean & Jerk

*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220#

D) 2 Sets:

Skill:

WOD:
3 Sets Each For Time:

  • 25 Air Squat
  • 10 Power Clean 135/95
  • 15 Shoulder to Overhead
  • 20 Toe to Bar
  • 25 Air Squat

Rest 3 Minutes

Additional:
  • 10 Minutes Mobility

Thursday, May 21, 2015

With the start of a new strength cycle we’ve heard a lot of comments about how sore everyone is.  Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

  • Iron Shoulder Series

Skill:

WOD:
 

For Time:

  • 500m Row

Then Perform 3 Rds of:

  • 20 Hand to Hand Russian KB Swings
  • 40yrd Single Arm Farmers Carry RT
  • 20 Hand to Hand Russian KB Swing
  • 40yrd Single Arm Farmers Carry LT
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
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

  • Iron Shoulder Series

Skill:

WOD:
For Time:

  • 500m Row

Then Perform 3 Rds of:

  • 20 Hand to Hand Russian KB Swings
  • 40yrd Single Arm Farmers Carry RT
  • 20 Hand to Hand Russian KB Swing
  • 40yrd Single Arm Farmers Carry LT
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

 

Yoga Class

 

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, May 20, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat

B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 2 Push Up
  • 20 Double Unders
  • 4 Push Up
  • 20 Double Unders
  • 6 Push Ups
  • 20 Double Unders
  • 8 Push Ups
  • 20 Double Unders
  • 10 Push Ups …..
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Snatch

*Goal to increase 10# each week.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) (Option A) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

(Option B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
 

AMRAP in 8 Minutes:

  • 2 Push Up
  • 20 Double Unders
  • 4 Push Up
  • 20 Double Unders
  • 6 Push Ups
  • 20 Double Unders
  • 8 Push Ups
  • 20 Double Unders
  • 10 Push Ups …..
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Clean and Jerk

*Goal to increase 10# each week.

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

D) (Option A) 3 Sets:

  • Hang Clean Pull x 8 @ 110-115% of 1RM Clean
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated/Mixed/Mixed Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 2 Deficit Push Up (Hands on 25# plate)
  • 20 Double Unders
  • 4 Deficit Push Up (Hands on 25# plate)
  • 20 Double Unders
  • 6 Deficit Push Up (Hands on 25# plate)
  • 20 Double Unders
  • 8 Deficit Push Up (Hands on 25# plate)
  • 20 Double Unders
  • 10 Deficit Push Up (Hands on 25# plate) …..
Additional:
  • 10 Minutes Mobility