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Friday, May 19, 2017

18
May

Friday, May 19, 2017

Workout Intent: Goal for today is lower body strength and midline endurance.  For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given minute.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

*Hold DBs in Farmers carry position, heaviest load as you can handle

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 12/10 Row For Calories
  • Minute 2 = 8-15 Sit Ups
  • Minute 3 = 15-20 Wall Ball
  • Minute 4 = 1-2 Rope Climb (Hand Over Hand/Feet wrap + Pull Up)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 15/12 Row For Calories
  • Minute 2 = 8-12 Toe to Bar
  • Minute 3 = 15-20 Wall Ball
  • Minute 4 = 1-2 Rope Climb
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over Band Pull a Parts x 10-15
  • 5 Banded Squats (Place Band Just below knee)
  • 5 Banded Knee Knockers
  • 5 Banded Single leg Knee Knocker Rt
  • 5 Banded Single Leg Knee Knocker LT
  • 5 Banded Wideouts
  • 5 Banded Lateral Steps Each (Place band around ankles)

Strength:

A) 5 Sets:

  • Snatch x 3 (Work up to 85%)

B) 5 Sets:

  •  Clean x 3 (Work up to 85%)

C) 4 Sets: (Every 2:30)

  • Tempo Front Squat x 5 @7011 (7 seconds down, 0 second pause, 1 sec up, 1 sec pause.  Work up to 50-60%)

Perform After WOD

D) 3 Sets:

  • Tempo Staggered Stance Good Mornings x 5-7 ea. @2111
  • DB Walking Lunges x 20 Steps

Skill:

WOD:
4 Sets EMOM

  • Minute 1 = 15/12 Row For Calories
  • Minute 2 = 8-15 Toe to Bar
  • Minute 3 = 15-25 Wall Ball
  • Minute 4 = 1-3 Rope Climb (No Touching floor between reps)
Additional:
  • Mobility

 

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