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Friday, September 9, 2016

8
Sep

Friday, September 9, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Side Plank  x 30 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.
  • Hang Muscle Clean x 6

Strength:

Skill:

WOD:
A) 4 Sets: (EMOM Alternating Movements)

  • Minute 1 = 12 Toe to Bar
  • Minute 2 = 18 Wall Ball
  • Minute 3 = 4/2 Muscle Ups (9/6 Chest to Bar Pull Ups)

Rest 5 minutes

B) For Time:

  • 6 Power Clean @75%
  • 300m Run
1 Minute Rest
  • 8 Power Clean @70%
  • 300m Run
Rest 1 minute
  • 10 Power Clean @65%
  • 300m Run
*Goal is to complete the 300m run faster each round.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank  x 30 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.
  • Hang Muscle Clean x 6

Strength:

Skill:

WOD:
A) 4 Sets: (EMOM Alternating Movements)

  • Minute 1 = 12 Toe to Bar
  • Minute 2 = 18 Wall Ball
  • Minute 3 = 4/2 Muscle Ups (9/6 Chest to Bar Pull Ups)

Rest 5 minutes

B) For Time:

  • 6 Power Clean @75%
  • 300m Run
1 Minute Rest
  • 8 Power Clean @70%
  • 300m Run
Rest 1 minute
  • 10 Power Clean @65%
  • 300m Run
*Goal is to complete the 300m run faster each round.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Side Plank  x 30 Seconds ea.
  • Reverse Hypers x 12-15
  • Reverse Lunge w/reach on slider x 6 ea.
  • Split Squat Switch x 3 ea.
  • Hang Muscle Clean x 6

Strength:

A) 6 Sets:

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

Skill:

WOD:
For Time:

  • 6 Power Clean @75%
  • 300/250m Row
1 Minute Rest
  • 8 Power Clean @70%
  • 300/250m Row
Rest 1 minute
  • 10 Power Clean @65%
  • 300/250m Row
*Goal is to row each round faster.  Last round should be your fastest row.
Rest 5 min.
3 Sets:
  • 18 Toe to Bar
  • 24 Wall Ball 30/20
2 Minutes Rest
*(During Rest 7/5 ring muscle ups, if your working on muscle ups perform 12/9 Chest to Bar Pull Ups)
Additional:
  • Mobility

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