Call Us: (720) 335-5591

Thursday 140626

25
Jun

Thursday 140626

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:

3 Sets:

  • Inverted Bar Rows x 10-15 @2011 (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
  • Wt. Hip Bridge x 8 @ 2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
  • Alt. Single Leg V-Ups x 10 ea

Skill:

WOD:
4 Sets:

  • 300/250m Row
  • 50m Sled Push
  • 20 OH Walk Lunges (10ea)
  • Rest 2 Minutes
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:

3 Sets:

  • Inverted Bar Rows x 10-15 @2011 (2 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
  • Wt. Hip Bridge x 8 @ 2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
  • Alt. Single Leg V-Ups x 10 ea

Skill:

WOD:
4 Sets:

  • 300/250m Row
  • 50m Sled Push
  • 20 OH Walk Lunges (10ea) 45/25
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Leave a Reply