Call Us: (720) 335-5591

Saturday 141101

31
Oct

Saturday 141101

Essentials

Strength/Skill:
Warm Up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Complete AMRAP in 5 Minutes:

  • Partner Toe Tosses x 5
  • Lip Seal Walk x 30 ft.

*Partners Alternate Rounds

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 7 Back Squat
  • 9 Burpee Box Jump
  • 11 Dip/Push Ups

*Partners alternate complete rounds.  Partner A complete 7 BS, 9 BBJ, and 11 Ring Dips, then Partner B begins their round.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Complete AMRAP in 5 Minutes:

  • Partner Toe Tosses x 5
  • Lip Seal Walk x 30 ft.

*Partners Alternate Rounds

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 7 Back Squat 225/155
  • 9 Burpee Box Jump 30/24
  • 11 Ring Dip

*Partners alternate complete rounds.  Partner A complete 7 BS, 9 BBJ, and 11 Ring Dips, then Partner B begins their round.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

With a Partner Complete AMRAP in 5 Minutes:

  • Partner Toe Tosses x 5
  • Lip Seal Walk x 30 ft.

*Partners Alternate Rounds

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 7 Back Squat 225/155
  • 9 Burpee Box Jump 30/24
  • 11 Ring Dip

*Partners alternate complete rounds.  Partner A complete 7 BS, 9 BBJ, and 11 Ring Dips, then Partner B begins their round.

Additional:
  • 10 Minutes Mobility

Leave a Reply