Call Us: (720) 335-5591

Friday, October 7, 2016

6
Oct

Friday, October 7, 2016

Congrats to Brad and Kyra as they welcome their little girl Addelyn.  So happy for you guys!

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

Skill:

WOD:
5 Rds For Time:

  • 3 Rds “Mini Cindy”
    • 3 Pull Ups
    • 6 Push Ups
    • 9 Squats
  • 5 Snatches  (Any Variation)
  • Rest 2 Minutes
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.
  • Depth jump to broad jump x 5

Strength:

Skill:

WOD:
5 Rds For Time:

  • 3 Rds “Cindy”
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats
  • 5 Snatches @ 75% of 1RM (Any Variation)
  • Rest 2 Minutes
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.
  • Single Leg Lateral Jump x 5 ea.

Strength:

A) 4 Sets:

  • Front Squat w/3 second pause in bottom x 3 (work up to 75% of 1RM over 4 sets)

Perform After WOD

B) 4 Sets:

  • Hip Thrusts x 5 @70% of 1RM Back Squat

Skill:

WOD:
5 Rds For Time:

  • 3 Rds “Cindy”
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats
  • 5 Snatches @ 75% of 1RM (Any Variation)
  • Rest 2 Minutes

*Wear Vest 20/14 for the “Cindy” portion of the workout.  Take the vest off when performing snatches.

Additional:
  • Mobility

Leave a Reply