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Friday, October 28, 2016

27
Oct

Friday, October 28, 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:

Skill:

WOD:
With a Partner PerformAMRAP in 20 Minutes:

  • 60 Bench Press
  • 300m Run
  • 60 Toe to Bar
  • 100 yard DB/KB Waiters Carry
  • 50 Ring Dips
  • 50 Pull Ups
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:

Perform after WOD

4 Sets:

  • Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 60 Bench Press 185/125
  • 300m Run
  • 60 Toe to Bar
  • 100 yard DB/KB Waiters Carry
  • 50 Ring Dips
  • 50 Pull Ups
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:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

  • Tempo Front Squat x 5 @ 70% of 1RM (5 Seconds down, 0 pause, up fast, 1 second pause)

B) 3 Sets: (Every 90 Seconds)

  • RDL x 5 (up to 65-68% of 1RM Back Squat)

Skill:

WOD:
With a Partner Perform For Time:

  • 200 Wall Ball
  • 60 Calorie Airdyne/Row
  • 100 Toe to Bar
  • 100 GHD Sit Up
  • 80 yard Handstand Walk (40 yards each)
  • 80 Handstand Push Ups
  • 40 Muscle Up
  • 20 Rope Climbs
Additional:
  • Mobility

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