Call Us: (720) 335-5591

Monday, March 27, 2016

26
Mar

Monday, March 27, 2016

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea
  • Band Face Pulls x 15

Skill:

WOD:
EMOM x 20 Minutes

Odd Minutes = 1 Rd of Cindy

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Even = 150m Run

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea.
  • Band Face Pulls x 15

Skill:

WOD:
EMOM x 20 Minutes

Odd Minutes = 1 Rd of Cindy

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

Even = 150m Run

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Rest

Strength:

Skill:

WOD:
This week is going to be a programmed rest/back off week.  I know you all might be feeling extra motivated to hit the gym after the Open, but you need to remember all the hard work that you put in over the year leading up to the previous 5 weeks.  We are so proud of everyone, and love that you all want to get back to training.  However, this rejuvenation time isn’t just important for your body but also your mind, if not more important.  If you absolutely can’t stay away, we can put together some flow or moving pieces that will allow you to sweat and recover.
Additional:
  • Mobility

 

Leave a Reply