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Monday, May 22, 2017

21
May

Monday, May 22, 2017

Workout Intent: This is going to be a scheduled back off week.  Just to clarify a back off week doesn’t mean we’re not going to workout and not get the proper stimulus, it means we’ve done quite a bit of work and load on your CNS (Central Nervous System) over the last couple of weeks so we’re going to back off some of the load and volume to help it recover this week.  Goal for today’s WOD is sprint style workout.  Move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to day is all out effort each round, if you need to scale do so.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

5 Sets:

  • Back Squat x 5

Skill:

WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 65/45
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

5 Sets:

  • Back Squat x 5 (Work Up to 80%)

Skill: 

Rachel’s B-Day WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 75/55
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

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

Strength:

A) 6 Sets: (Every 2 minutes)

  • Front Squat x 3 (Work up to 75-80%)
  • Perform between the first 4 sets of Front Squats:Progressive Toe to Bar x 5-15 (Progressively increase ROM and touch toes on reps 5,10,15)

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 5 (Work up to 80%)
  • Wall Facing Handstand to freestanding HS hold 3 x 1-3 seconds (start with feet on the wall, work to pull feet off of wall and hold freestanding for 1-3 seconds.  Each time you perform a hold count it as a rep, perform 3 reps each set.

C) 3 Sets:

  • Clean Pulls x 3 @90%
  • Squat Jump x 5
  • Legless rope climb beginner – supine to 1 foot above max reach
    Progression: (1) 3×1 (2) 3×2 (3) 3×3. For rep to count must climb up to target AND back down without supporting weight with feet on ground or rope. Feet touch the ground until you pull the last foot above max reach but don’t support weight.

Skill:

Rachel’s B-Day WOD:
5 Rds For Total Time:

  • 100m Shuttle Run (10 x 10 yards)
  • 7 Sumo Deadlift High Pulls 95/65
  • 9 Hang Power Clean
  • 12 Thrusters
  • Rest 1 Minute
Additional:
  • Mobility

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