Call Us: (720) 335-5591

Monday, June 19, 2017

18
Jun

Monday, June 19, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night.  Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: This week Essentials and Performance Athletes are going to be doing so testing, while Comp Athletes are on a deload week.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

4 Sets or Less:

  • Back Squat x 3-5
  • Rest 45 Seconds
  • Bent Over Double DB/KB Row x 6-8
  • Rest 45 Seconds
  • High Elbow Ext. Rotation x 10

Skill:

WOD:
For Time:

  • 15 Deadlift 135/95
  • 15 Box Jump
  • 15 KB Sumo Deadlift High Pull
  • 12 Deadlift 1
  • 12 Box Jump
  • 12 KB Sumo Deadlift High Pull
  • 9 Deadlift
  • 9 Box Jump
  • 9 KB Sumo Deadlift High Pull
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
For Time:

  • 15 Deadlift 155/105
  • 15 Box Jump 24/20
  • 15 KB Sumo Deadlift High Pull 55/35
  • 12 Deadlift
  • 12 Box Jump
  • 12 KB Sumo Deadlift High Pull
  • 9 Deadlift
  • 9 Box Jump
  • 9 KB Sumo Deadlift High Pull
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

A) 5 Sets:

  • Front Squat x 3 (Work Up to 80% of 3RM)

B) 3 Sets:

  • Back Squat x 5 (Work Up to 70-75%)

C) 3 Sets:

  • Clean Pulls x 3 @90%
  • Squat Jumps x 3

Skill:

WOD:
AMRAP in 20 Minutes:

  • 15 Dead Lift @50%
  • 6 Box Jump @35/28
  • 18 SDHP 95/65
  • Rest 1:1
Additional:
  • 10 Minutes Mobility

Leave a Reply