Monday, August 28, 2017

Reminder: Women’s Class at 9:15, Surge Boxing at 12:00. Grab a friend and get you punch on!

Workout Intent: Lower body muscular endurance. Focus on smooth reps, and push your pass. This week is more about speed not so much breath work.

Essentials

Strength/Skill:

Warm Up:

Barbell Warm Up:

2 Sets:

RDL x 10
Bent Over BB Row x 10
High Hang Muscle Clean x 5
Hang Power Clean x 5
Front Squat x 3
Front Rack Lunge x 3 ea.

Strength:

3 Sets:

Back Squat x 3

*Decrease weight 5-10# from 2 weeks ago.

Skill:

WOD:

For Time:

15 Power Clean
10 Alternating DB Lunge
50 Double Unders
12 Power Clean
10 Alternating DB Lunge
50 Double Unders
9 Power Clean
10 Alternating DB Lunge
50 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Barbell Warm Up:

2 Sets:

RDL x 10
Bent Over BB Row x 10
High Hang Muscle Clean x 5
Hang Power Clean x 5
Front Squat x 3
Front Rack Lunge x 3 ea.

Strength:

Deload

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 65%
Set 2 = 5 Reps @ 75%
Set 3 = 5+ @ 85%

*Percentages are based off of 90% + 10-20# of your Established Max.

Skill:

WOD:

For Time:

21 Power Clean @55-60%
10 Alternating Front Rack Lunge
50 Double Unders
15 Power Clean
10 Alternating Front Rack Lunge
50 Double Unders
9 Power Clean
10 Alternating Front Rack Lunge
50 Double Unders

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up

Barbell Warm Up:

2 Sets:RDL x 10
Bent Over BB Row x 10
High Hang Muscle Clean x 5
Hang Power Clean x 5
Front Squat x 3
Front Rack Lunge x 3 ea.

Strength:

A) 5 Sets:

Front Squat x 3 (Up to 80% of 3RM)

B) 3 Sets:

Clean Pulls x 3 @90%

Skill:

WOD:

For Time:

21 Power Clean 185/125
10 Yard Front Rack Lunge
75 Double Unders
15 Power Clean
10 Yard Front Rack Lunge
75 Double Unders
9 Power Clean
10 Yard Front Rack Lunge
75 Double Unders

Additional:

10 Minutes Mobility

Call Us: (720) 335-5591

Monday, August 28, 2017

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