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Friday, September 2, 2016

2
Sep

Friday, September 2, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Side Plank  x 45 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.

Strength:

Perform After WOD

5 Sets: (Every 90 Seconds)

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
A) 3 Sets Each For Time:

  • 5 Deadlift @ 85%
  • 7 Box Jump
  • 200m Run
  • Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets Each For Time and AMRAP:

  • 10 Back Squat @ 65% (from the Rack)
  • 200m Run
  • AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with the Burpees.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Side Plank  x 45 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.

Strength:

Perform After WOD

5 Sets: (Every 90 Seconds)

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
A) 3 Sets Each For Time:

  • 5 Deadlift @ 85%
  • 7 Box Jump 30/24
  • 200m Run
  • Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets Each For Time and AMRAP:

  • 10 Back Squat @ 65% (from the Rack)
  • 200m Run
  • AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with the Burpees.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Side Plank  x 45 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 65-72%

B) 3 Sets:

  • Good Mornings x 8 @ 45-50% of 1RM Back Squat

Skill:

WOD:
A) 3 Sets:

  • 2 Deadlift @ 90%
  • 10 Box Jump 30/24
  • 200m Run
  • Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets:

  • 10 Back Squat @ 55% (from the floor)
  • AMRAP 1 Minute Airdyne for distance
  • AMRAP 1 Minute Burpee

*For A&B goal is to increase time each set, along with distance on AD and Burpees.

Additional:
  • Mobility

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