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Monday, January 16, 2017

15
Jan

Monday, January 16, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

  • DB/KB Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Supinated Grip Inverted Barbell Row x 10-12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat
  • 9 Bar Facing Burpee
  • 6 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Back Rack Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Supinated Grip Inverted Barbell Row x 10-12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat 125/85
  • 9 Bar Facing Burpee
  • 6 Ring Muscle Up (Ring Pull Ups)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Power Snatch + 3 Snatch

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

  • Snatch High Pull x 3 90,90,93,93%

C) 4 Sets:

  • Back Squat Cluster 2.2.2 (Rest 10 Seconds between 2’s)
  • Supine Ring Face Pulls x 6-8
  • Supinated Grip Inverted Barbell Row x 8-10

*For Back Squat use heaviest weight while being able to maintain good form.  Make sure all 4 sets are within 10% of first set.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat 165/115
  • 9 Bar Facing Burpee
  • 6 Ring Muscle Up
Additional:
  • Mobility

 

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