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Monday, August 10, 2015

10
Aug

Monday, August 10, 2015

Essentials

Strength/Skill:
Warm Up:3 Sets:

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

*Goal of linear progression of load each week of 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 75% @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#.

Skill:

WOD:
A) AMRAP in 6 Minutes:

  • 40yrd Suttle Run (4x10yrds)
  • 8 Toe To Bar
  • 8 Push Ups

Rest 3 Minutes:

B) Then Complete the number of Rounds and Reps you completed in Part A For Time:

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

*Goal of linear progression of load each week of 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 75% @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#.

Skill:

WOD:
A) AMRAP in 6 Minutes:

  • 40yrd Suttle Run (4x10yrds)
  • 8 Toe To Bar
  • 8 Push Ups

Rest 3 Minutes:

B) Then Complete the number of Rounds and Reps you completed in Part A For Time:

Additional:

Competition

Strength/Skill:
Warm Up:3 Sets:

Strength:

A) 4 Sets: (EMOM)

  • Clean + 2 Front Squat @ 70% of 1RM

*Goal to increase load each week by 10+# if 70% is above240#, and 5+# if 70% is below 240#.

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 8 @ 60%

*Goal to increase load each week by 10+# if 60% is above 330#, and 5+# if 60% is below 330#.

C) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Press x 3 @ 60% of 1RM

Goal to increase load each week by 20+ lbs.

Skill:

WOD:
A) AMRAP in 6 Minutes:

  • 40yrd Suttle Run (4x10yrds)
  • 8 Toe To Bar
  • 8 Push Ups

Rest 3 Minutes:

B) Then Complete the number of Rounds and Reps you completed in Part A For Time:

Additional:
  • 10 Minutes Mobility

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