Call Us: (720) 335-5591

Friday, August 5, 2016

4
Aug

Friday, August 5, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

Perform After WOD

3 Sets: (Every 2 Minutes)

  • Front Squat x 2-4

3 Sets: (Every 2 Minutes)

  • Back Squat x 2-4

Skill:

WOD:
A) 15-10-5 For Time:

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

Perform After WOD

5 Sets:(Every 2:30)

  • 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

Skill:

William’s B-Day WOD:
A) 15-10-5 For Time:

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @60-65%

B) 4 Sets:

  • Tempo Front Squat x 6 @ 4111 @ 60-65% of 1 RM
C) 3 Sets:
  • Good Mornings x 10 @ 35-40% of 1RM Back Squat

Skill:

WOD:
For Time:

  • 30 DB Clean and Jerk @ 33% of Your Body weight in each hand

*If you are between weights, round up.

Additional:
  • Mobility

Leave a Reply