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Monday, August 28, 2017

27
Aug

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

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