Call Us: (720) 335-5591

Friday, January 30, 2015

29
Jan

Friday, January 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Front Squat x 2-4

3 Sets: (Every 2 Minutes)

  • Back Squat x 2-4

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:(Every 2:30)

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

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Back Squat x 2 @ 85-90%

B) 5 Sets: (EMOM)

  • 2-position Hang Clean Pull, Building (Position 1: Hips/Pockets, Position 2: Mid Thigh)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Leave a Reply