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Friday, February 12, 2016

11
Feb

Friday, February 12, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 20 Double Unders
  • 7 Power Clean
  • 20 KB Swings
  • 7  Push Ups
  • 20 Sit Ups
  • 7 Burpee Pull Ups
  • 20 Wall Balls
  • 7 Walking Lunges ea
  • 20 Box Jumps 24/20
  • 7 Pull Ups + Dips/Push Ups
  • 20 Deadlift
  • 7 Thrusters
  • 20 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 39 Double Unders
  • 7 Power Clean 155/105
  • 39 KB Swings 55/35
  • 7 Handstand Push Ups
  • 39 Sit Ups
  • 7 Burpee Pull Ups
  • 39 Wall Balls
  • 7 Pistols ea
  • 39 Box Jumps 24/20
  • 7 Muscle Ups
  • 39 Deadlift 155/105
  • 7 Thrusters 135/95
  • 39 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD
AMRAP in 3:30/7 min/For Time:

  • 39 Double Unders
  • 7 Power Clean 155/105
  • 39 KB Swings 55/35
  • 7 Handstand Push Ups
  • 39 Sit Ups
  • 7 Burpee Pull Ups
  • 39 Wall Balls
  • 7 Pistols ea
  • 39 Box Jumps 24/20
  • 7 Muscle Ups
  • 39 Deadlift 155/105
  • 7 Thrusters 135/95
  • 39 KB Sumo Deadlift High Pulls 55/35
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility

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