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Friday, October 16, 2015

15
Oct

Friday, October 16, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Hang Power Clean x 3

B) 3 Sets:

  • Stiff Legged Deadlift x 6

Skill:

WOD:
AMRAP in 12 Minutes:

  • 6 DB Hang Clean
  • 10yrd DB Front Rack Carry
  • 6 DB Shoulder to Overhead
  • 10yrd DB Front Rack Carry
  • 6 DB Front Rack Lunges
  • 10yrd DB Front Rack Carry
  • 6 DB Front Squat

*Goal is to complete round unbroken.  If you complete it UB you may put weight down after completion, however if drop before completion of round there is a 5 Burpee penalty to buy back into the WOD.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Hang Power Clean x 3

*Goal to increase 5-10# each week.

B) 3 Sets: (Every 3 Minutes)

  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift (Goal to increase 5-10# each week)

Skill:

WOD:
AMRAP in 12 Minutes:

  • 6 DB Hang Clean 45/30
  • 10yrd DB Front Rack Carry
  • 6 DB Shoulder to Overhead
  • 10yrd DB Front Rack Carry
  • 6 DB Front Rack Lunges
  • 10yrd DB Front Rack Carry
  • 6 DB Front Squat

*Goal is to complete round unbroken.  If you complete it UB you may put weight down after completion, however if drop before completion of round there is a 5 Burpee penalty to buy back into the WOD.

Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Bar Taps x 8
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (Every 90 Seconds)

Snatch From Block (At the Knees)

  • Set 1 = 1 Rep @70%
  • Set 2 = 1 Rep @75%
  • Set 3 = 1 Rep @80%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 80% is above 220# and 20# if 80% is below 220%

*Goal to increase sets 1-3 each week by at least 5-10#.

B) 7 Sets: (Sets 1-4 EMOM, Sets 5-7 Every 2 Minutes)

Clean and Jerk

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @83-85%
  • Set 4 = 1 Rep @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 1 Rep @ Drop wt. of 20# if  set 5 is above  265# and 10# if set 5 is below 265#

*Goal to increase sets 1-5 by 10# for week 2 if work sets are above 265#. Back to 90% for week 3 and TEST in week 4. Increase sets 1-5 for week 2 by 5# if set 5 are below 265#. Back to 90% for week 3 and TEST in week 4. For drop sets of 2×1 decrease weight by 20# if single is above 265#. For drop sets of 2×1 decrease weight by 10# if single is below 265#.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 6 Double KB Hang Clean 55/35
  • 10yrd Double KB Front Rack Carry
  • 6 Double KB Shoulder to Overhead
  • 10yrd Double KB Front Rack Carry
  • 6 Double KB Front Rack Lunges
  • 10yrd Double KB Front Rack Carry
  • 6 Double KB Front Squat

*Goal is to complete round unbroken.  If you complete it UB you may put weight down after completion, however if drop before completion of round there is a 5 Burpee penalty to buy back into the WOD.

Additional:
  • 10 Minutes Mobility

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