Call Us: (720) 335-5591

Friday, January 23, 2015

22
Jan

Friday, January 23, 2015


 A little throwback video that we forgot was made.  Wow how the gym has changed since then 2011!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Front Squat x 3-5

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 3-5

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups/Supine Row
  • 1 min of DB Hang Squat Clean Thrusters
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • 4/8 Front Squat/Back Squat @ 80% of 1 RM Front Squat

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups
  • 1 min of DB Hang Squat Clean Thrusters 50/35
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press 135/95
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets Each: (Alternate Minutes)

  • Odd Minute  = Kang Squat x 2 (building over 7 sets)

*Kang Squat = Good Morning + Back Squat

  • Even Minute = Bench Press x 2 (Building over 7 Sets)

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups
  • 1 min of DB Hang Squat Clean Thrusters 50/35
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press 135/95
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Leave a Reply