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Friday, September 16, 2016

15
Sep

Friday, September 16, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank x 30 seconds each
  • Band Pull a Parts x 20
  • Cossack Squat x 10 ea.
  • Overhead Medball Toss x 5

Strength:

4 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 55%
  • Set 2 = 60%
  • Set 3 = 63%
  • Set 4 = 65%

Skill:

WOD:
A) 3 Sets Each For Time:

  • 6 Pull Ups
  • 9 Hang Power Clean
  • 400m Run
  • Rest 2 Minutes

*Goal for part A is to perform each 400m run faster.

Rest 5 Minutes:

B) 3 Sets Each For Time:

  • 12 Thrusters
  • 12 Burpee Over Bar
  • Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank x 30 seconds each
  • Band Pull a Parts x 20
  • Cossack Squat x 10 ea.
  • Overhead Medball Toss x 5

Strength:

4 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 55%
  • Set 2 = 60%
  • Set 3 = 63%
  • Set 4 = 65%

Skill:

WOD:
A) 3 Sets Each For Time:

  • 9 Pull Ups (Chest to Bar if you have them)
  • 12 Hang Power Clean 135/95
  • 400m Run
  • Rest 2 Minutes

*Goal for part A is to perform each 400m run faster.

Rest 5 Minutes:

B) 3 Sets Each For Time:

  • 15 Thrusters 95/65
  • 15 Burpee Over Bar
  • Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank x 30 seconds each
  • Band Pull a Parts x 20
  • Cossack Squat x 10 ea.
  • Overhead Medball Toss x 5

Strength:

A) 6 Sets:

  • Pause Front Squat x 3 (3 Seconds pause in bottom, work up to 72% over the 6 sets)

Skill:

WOD:
A) 3 Sets Each For Time:

  • 9 Chest to Bar Pull Ups
  • 15 Hang Power Clean 145/105
  • 2 Minute Max distance on Airdyne
  • Rest 2 Minutes

*Goal for part A is to increase distance biked each set.

Rest 5 Minutes:

B) 4 Sets Each For Time:

  • 15 Thrusters 95/65
  • 15 Calorie Row
  • Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

Additional:
  • Mobility

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