Call Us: (720) 335-5591

Monday, July 31, 2017

31
Jul

Monday, July 31, 2017

Workout Intent: Lower body muscular endurance.  Focus on breath and smooth reps.  

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Decrease weight 5-10 LBs From 2 Weeks ago

Skill:

WOD:
4 Sets Each For Time:

  • 8 Power Clean
  • 16 Alternating DB Lunges
  • 50 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

WOD:
4 Sets Each For Time:

  • 10 Power Clean 115/75
  • 20 Alternating Front Rack Lunges
  • 50 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets:

Front Squat x 3 @ 80%

B) 3 Sets:

  • Clean Pulls x 3 @ 90%

Skill:

WOD:
 

4 Sets Each For Time:

  • 10 Power Clean 135/95
  • 20 Alternating Front Rack Lunges
  • 75 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

Leave a Reply