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Monday, December 12, 2016

11
Dec

Monday, December 12, 2016

Essentials

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 3 Sets:

  • Back Squat x 8 @ 73-75%

B) 3 Sets:

  • Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
  • Banded Triple Threat x 10

Skill:

WOD:
For Time:

  • 25 Burpee

Then Perform

3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean

Then Perform:

  • 25 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 4 Sets:

  • Front Squat x 6 @ 80-83%

B) 3 Sets:

  • Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)
  • Banded Triple Threat x 10

Skill:

Joanne’s B-Day WOD:
For Time:

  • 25 Burpee

Then Perform

3 Rds:

  • 20/15 Push Ups
  • 15 Hang Power Clean 135/95

Then Perform:

  • 25 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 seconds ea.
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A) 6 Sets:

  • Back Squat x 6 (Work up to today’s 6RM)
  • Banded Triple Threat x 12 (Perform 3 Sets, Alternate between sets of BS)

B) 3 Sets:

  • Tempo Front Squat x 3 @ 70-75% (5 Seconds Eccentric)
  • Seated Arnold Press x 8

C) 4 Sets:

  • Push Press x 5 (AHAP)
  • Isometric Inverted Barbell Hold x 20-30 seconds
  • Bent Over Barbell Row x 5
  • KB/DB Kossack Squat x 8-10 each

Single Arm Bent Over DB/KB Row x 10-12 (Do not use external object to brace against.  Perform with a mini band just below knees)

*Perform Rows Every other set, 3 total sets.

Skill:

WOD:
5 Sets Each For Reps:

  • AMRAP in :30 Seconds Hang Squat Snatch 155/105
  • Rest 90 Seconds

*Goal is to accumulate as many reps as possible during the 30 seconds.  If you drop the bar before the 30 seconds you must pick the bar up to full extension to establish hang position before returning to work.  Scale to a weight that will allow you to achieve at least 5 reps.

Additional:
  • Mobility

 

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