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Monday, November 28, 2016

27
Nov

Monday, November 28, 2016

Essentials

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Front Squat x 8 @ 70-73%

A2) 3 Sets:

  • Lying Prone DB Row x 20 (Lying face down on bench)
  • Banded Triple Threat x 15

Skill:

WOD:
AMRAP in 12 Minutes:

  • 40 yard KB/DB Farmers Carry (Every 10 yards perform 6 Lunges 3/3)
  • 10 Burpee
  • 10 Goblet Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A1) 3 Sets:

  • Front Squat x 8 @ 70-73%

A2) 3 Sets:

  • Lying Prone DB Row x 20 (Lying face down on bench)
  • Banded Triple Threat x 15

Skill:

WOD:
AMRAP in 12 Minutes:

  • 40 yard KB/DB Farmers Carry (Every 10 yards perform 6 Lunges 3/3) 70/55
  • 10 Burpee
  • 10 Goblet Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • LAX Glute Roll x 30 Seconds
  • PVC Pass Through x 10
  • Eagle Claw PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 6 Sets:

Sumo Deadlift

  • Set 1-3 = 5 Reps
  • Sets 4-6 = 10 Reps

*Goal is to build to today’s 10 RM.  Use the first 4×5 to warm up and build. If you’re not satisfied with your 6th set, take a 7th one but no more.

B1) 3 Sets:
  • Back Squat x 5 @ 70%
  • Lying Prone DB Row x 20 (Lying face down on bench)
  • Banded Triple Threat x 15

*Perform as a giant set (superset all 3 movements)

Skill:

WOD:
3 Sets:

  • 3 Position Snatch (Above Knee, Below Knee, Floor) x 3 @65%
  • 20/15 Calorie Bike/Row
  • 10 Box Jump Overs (NO TOUCH)
  • Rest 2 Minutes

*Each round consists of 9 snatches. You go top to bottom, top to bottom, top to bottom. Each 3 position snatch must be unbroken but you can break as long as necessary between “complex’s”. Goal is to increase pace of bike and box jumps each round. Snatches can be power or full.

Additional:
  • 10 Minutes Mobility

 

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