Call Us: (720) 335-5591

Monday, July 4, 2016

3
Jul

Monday, July 4, 2016

Schedule reminder:  We will be operating under Holiday hours.  There will be 2 classes available, 8:30 and 9:45 am.  Come in and get your workout in before the fireworks.  Sorry Kids class is CANCELLED.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

8 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
“Partner Running Randy”With a Partner Complete 3 Rds For Time:

  • 50 Power Snatch 75/55
  • 400m Run

*Partners may break up 50 Power Snatch however they choose, both partners must run.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

8 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

WOD:
“Partner Running Randy”With a Partner Complete 3 Rds For Time:

  • 50 Power Snatch 75/55
  • 400m Run

*Partners may break up 50 Power Snatch however they choose, both partners must run.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 75%

B) 3 Sets: (Every 2:30)

  • 1 ¼ Front squats; 4-6 reps

C) 8 Sets: (EMOM)

  • Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Perform After WOD

3 Sets:

  • Eccentric only GH Raises x 6-8 (Add wt. if able)
  • Good mornings w/ 3 sec pause at bottom position x 8-10 reps
  • rest 2 min

Skill:

WOD:
2 Rds For Total Time:

  • 60 Russian KB Swing 55/35
  • Rest 2:00
  • 50 Body Weight DeadLift
  • Rest 2:00
  • 250 Double Under/AMRAP in 4 Minutes
  • Rest 2:00

*If body weight deadlift is above 70% of your 1 RM scale down.

Additional:
  • Mobility

Leave a Reply