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Friday, October 14, 2016

14
Oct

Friday, October 14, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

5 Sets:

  • Power Clean + 3 Front Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Dips/Push Ups
  • 200m Run
  • 3 Wall Walks/Box Walk/Inch Warm
  • 6 Power Cleans
  • Rest 45 Seconds
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

5 Sets: (Every 90 Seconds)

  • Power Clean + 3 Front Squat

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Ring Dips
  • 200m Run
  • 3 Wall Walks
  • 6 Power Cleans 135/95
  • Rest 45 Seconds
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Back Squat x 3 (Work up to 50% of 1RM over 4 Sets)

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 5 (Work up to 50% of 1RM over 4 Sets)

Skill:

WOD:
6 Sets:

  • 3 Ring Muscle Ups (MU are done hold a 20/14 med ball between legs)
  • 200m Run
  • 6 Strict Deficit Handstand Push Ups
  • 9 Power Cleans 135/95
  • Rest 1 Minute
Additional:
  • Mobility

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