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Monday, December 14, 2015

13
Dec

Monday, December 14, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 5 Sets:

  • Overhead Squat x 3

B) 3 Sets: (Perform After WOD)

  • Banded Hip Bridge x 25
  • Side Plank Hold x 20-30 seconds ea.

Skill:

WOD:
15-12-9-6 For Time:

  • Shoulder to Overhead
  • Toe to Bar
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Snatch Balance + Overhead Squat

B) 3 Sets: (Perform After WOD)

  • Banded Hip Bridge x 25
  • Side Plank Hold x 20-30 seconds ea.

Skill:

WOD:
15-12-9-6 For Time:

  • Shoulder to Overhead 155/105
  • Toe to Bar

 

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to lower box)
  • Band Pull a Part x 15

Strength:

Perform After WOD

A) 6 Sets:

  • Snatch @85%

*Must make 5/6 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 220# and increase at least 5# if weight used is below 220#.

B1) 4 Sets: (Perform After WOD)

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

B2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
AMRAP in 12 Minutes:6 Rds For Time:

  • 6 Shoulder to Overhead 185/125
  • 12 Toe to Bar

In Remaining Time AMRAP:

  • Rope Climb
Additional:
  • Crossover Symmetry Iron Scap

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