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Monday, January 23, 2016

22
Jan

Monday, January 23, 2016

Announcements: 

  • The weekend is the Annual Surge Escape to the Lee’s house in Keystone.  We invite everyone to come up and send the weekend in the mountains.  With that said we’re going to have one class on Saturday at 8:30.  If you have any questions please let us know.
  • Lesley Marshall with Guru Body Works will be at the gym from 4:30-6 giving massages.  If you need worked on please come in and see her.

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.

Skill:

WOD:
AMRAP in 4 Minutes

  • 10 Wall Ball
  • 10 Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

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.

Skill:

WOD:
AMRAP in 4 Minutes

  • 15 Wall Ball
  • 15 Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

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 + 2 Snatch

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

B) 4 Sets:

  • Snatch High Pull x 3 93,93,96,96%

C) 4 Sets:

  • Back Squat Cluster 1.1.1 (Rest 10 Seconds between 1’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:
13.5

AMRAP in 4 Minutes

  • 15 Thruster 100/65
  • 15 Chest to Bar Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

Additional:
  • Mobility

 

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