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Monday, October 17, 2016

16
Oct

Monday, October 17, 2016

Essentials

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • Turkish Get Up x 5 ea.
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:

WOD:
A) For Time:

  • 12 Shoulder Press
  • 300m Run

Rest 1 minute

B) For Time:

  • 16 Push Press
  • 300m Run

Rest 1 Minute

C) For Time:

  • 20 Push Jerk
  • 300m Run

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

  • 8 Front Squat @70% of 1RM Front Squat
  • 20 Burpee
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Foam Roll IT and Adductors x 30 Seconds
  • Turkish Get Up x 5 ea.
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

  • Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

  • Band Pull a Parts x 15

Skill:

WOD:
A) For Time:

  • 12 Shoulder Press
  • 300m Run

Rest 1 minute

B) For Time:

  • 16 Push Press
  • 300m Run

Rest 1 Minute

C) For Time:

  • 20 Push Jerk
  • 300m Run

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

  • 8 Front Squat @70% of 1RM Front Squat
  • 20 Burpee
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Foam Roll IT and Adductors x 30 Seconds
  • Turkish Get Up x 5 ea.
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

A) 8 Sets:

Front Squat x 3

B) 3 Sets:

Back Squat x 5

  • Set 1 = 70%
  • Set 2 = 73%
  • Set 3 = 75%

C) 3 Sets:

  • Push Press x 5 @ 80%
  • Bent Over Row x 5 (AHAP with proper form)

Skill:

WOD:
A) For Time:

  • 12 Shoulder Press
  • 30/24 Calorie Row

Rest 1 minute

B) For Time:

  • 20 Push Press
  • 30/24 Calorie Row

Rest 1 Minute

C) For Time:

  • 28 Push Jerk
  • 30/24 Calorie Row

*For A,B,C use 80% of 1RM Shoulder Press

Rest 5 Minutes

D) 3 Rds For Time:

  • 8 Front Squat @70% of 1RM Front Squat (Bar comes from floor)
  • 600m Run
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

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