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Monday, August 24, 2015

23
Aug

Monday, August 24, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets:

  • Back Squat x 7

B) 4 Sets:

  • Split Jerk + 4 Shoulder Press From Split Jerk Position

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 500m Row
  • 15 Thrusters
  • 15 Pull Ups
  • 400m Run
  • 12 Thrusters
  • 12 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 3 Minutes)

  • Back Squat x 7 @60% of 1 RM

B) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 500m Row
  • 18 Thrusters 135/95
  • 30 Chest to Bar Pull Ups
  • 400m Run
  • 12 Thrusters
  • 24 Chest to Bar Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + 3 Heaving Snatch Balances @65% of 1RM Snatch

B) 4 Sets: (Every 2:30)

  • Front Squat x 4 @75% of 1RM

C) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

D) 3 Sets:

E) For Time:

  • 5-1 Strict Chest to Bar Ladder

*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes.

Skill:

WOD:
9 Sets:

  • 1:40 on, :20 off (2 min rest after round 5)

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

Additional:
  • Mobility

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