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Monday, July 10, 2017

9
Jul

Monday, July 10, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Add 5 lbs from last week

Skill:

WOD:
AMRAP in 18 Minutes

  • 30 Double Unders
  • 8 Goblet Squat
  • 5-10-15-20 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 18 Minutes

  • 30 Double Unders
  • 8 Goblet Squat 70/55
  • 5-10-15-20 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Front Squat x 3 (Work Up to 75-80%)

B) 3 Sets:

  • Back Squat x 5 (Up to 70-75%)
  • Band Pull a Parts x 15-20

C) 3 Sets:

  • Clean Pulls x 3 @90%

Skill:

WOD:
A) 4 Sets:

  • 6 Hang Clean Panda Pull (60% max clean) x 8(Straps OK!)
  • 5 Single Leg Tuck Jump (Right)
  • 5 Single Leg Tuck Jump (Left)
  • Rest 2:00

B) 3 Sets:

  • 8 MB Squat Jump Toss (30/20)
  • 12 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 2:00

C) 5 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 2:00 between efforts.
Additional:
  • 10 Minutes Mobility

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