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Monday, October 24, 2016

23
Oct

Monday, October 24, 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:
15-12-9 For Time:

  • Burpee Box Jump Over
  • DB Thurster
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:
21-15-9 For Time:

  • Burpee Box Jump Overs
  • DB Thruster 45/30
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:

Back Squat x 3

  • Set 1-2 = 3 @ 73-75%
  • Sets 3-4 = 3@ 77-80%
  • Sets 5-6 = 3@ 83-85%
  • Sets 7-8 = 3@88-90%
B) 4 Sets:
  • Push Press x 3 @ 85-90%
  • Bent Over Row x 8 (AHAP with proper form)

Skill:

WOD:
A) AMRAP in 1 Minute:

  • Squat Snatch 165/115
  • 1 Minute Row For Calories

Rest 1 minute

B) AMRAP in 1 Minute:

  • Power Snatch 135/95
  • 1 Minute Row For Calories

Rest 1 Minute

C) AMRAP in 1 Minute:

  • Squat Snatch 105/75
  • 1 Minute Row For Calories

Rest 1 Minute

D) AMRAP in 1 Minute:

  • Power Snatch 75/55
  • 1 Minute Row For Calories

*Scale weight accordingly, so that you perform a minimum of 8 reps.  More is better, don’t let your ego get in the way.  This is for conditioning.

Additional:
  • 10 Minutes Mobility

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