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Monday, January 2, 2017

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Jan

Monday, January 2, 2017

Schedule Reminder:  We will be operating on Holiday/Weekend Schedule today.  We will have 2 class times available at 8:30 and 9:45.

Essentials

Strength/Skill:
Warm Up:

  • 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:

  • DB/KB Step Back Lunge x 5 ea.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

WOD:
A) AMRAP in 2 Minutes:

  • Double Under

B) AMRAP in 10 Minutes:

  • 9 Deadlift
  • 7 Pull Up
  • 5 Hang Power Clean
  • 3 Box/Inverted Handstand Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 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 5 ea. (Build Throughout)

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

Jake’s B-Day WOD:
AMRAP in 12 Minutes:

  • 100 Double Under (Buy In)

In Remaining Time:

  • 9 Deadlift 185/125
  • 7 Pull Up
  • 5 Stone to Shoulder
  • 3 Handstand Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 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 Clean + 3 Clean

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

B) 4 Sets:

  • Clean High Pull x 3 90,90,94,94%

C) 4 Sets:

  • Back Squat Cluster 3.3.3 (Rest 10 Seconds between 3’s)
  • Supine Ring Face Pulls x 6-8
  • Bent Over DB Lateral Raises x 8-10

Skill:

WOD:
A) AMRAP in 8 Minutes:

  • 50 Calorie Row (Buy In)

In Remaining Time AMRAP:

15-12-9

  • Deadlift 225/155
  • Handstand Push Ups

Rest as Needed

B) 2 Rds:

  • Max Strict Pull Ups
  • Rest 60 Seconds
  • Max Strict Toe To Bar
  • Rest 60 Seconds
  • 25 Alternating Kipping Toe to Bar and Kipping Pull Ups (50 reps 25/25)
  • Rest 90 Seconds
Additional:
  • Mobility

 

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