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Saturday, May 23, 2015

22
May

Saturday, May 23, 2015

Schedule Reminder:  Do to the Insane inflatable 5k in Loveland there will be one main class at 8:30 am.  If you still would like to participate in the run you can still register at http://insaneinflatable5k.com.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 6-8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 6-8
  • Sit Up x 10
  • Overhead Band Pull a Part x 6-8
  • Sit Up x 10

Strength:

A) 3 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 3 Sets:

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A)5 Sets: (EMOM)

  • Muscle Up x 3-6 Reps

B) 3 Sets:

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

C) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
“Nicole”AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups
Additional:
  • 10 Minutes Mobility

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