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Monday, July 13, 2015

12
Jul

Monday, July 13, 2015

Essentials

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

*Increase 5-10# from Last Week.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 100m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 200m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 300m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge
  • 400m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

Skill:

Mel’s B-Day WOD:
AMRAP in 15 Minutes:

  • 100m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 200m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 300m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge
  • 400m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50

Strength:

A) 5 Sets: (EMOM)

*Goal to increase 5# each week if 70% is under 220#, and 10# each week if 70% is above 220#.

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

C) 2 Sets: (Perform After WOD)

  • Good Mornings x 6
  • GH Raises x 10
  • Bulgarian Split Squat x 6 ea.

*Goal is to increase load for last week.

Skill:

WOD:
AMRAP in 15 Minutes:

  • 100m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 200m Run
  • 10 Knee to Elbow
  • 20 Steps Walking Lunges
  • 300m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge
  • 400m Run
  • 10 Knee to Elbow
  • 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

Additional:
  • 10 Minutes Mobility

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