Call Us: (720) 335-5591

Thursday 141106

6
Nov

Thursday 141106

Reminder:  Yoga at 6:15 pm.  If you have any nagging tightness or mobility issues come in and work them out.  We seen a ton of improvement from athletes who have been consistent each week with attending this class.

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:

  • Turkish Get Up x 3 ea.
  • Jump Rope Practice x 30 Seconds

Skill:

 

WOD:
AMRAP in 8 Minutes

  • 10 KB Swing
  • 10 Sit Up
  • 10 Lateral Stick Jump (Over and Back equals 1 Rep)

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

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:

  • Turkish Get Up x 3 ea.
  • Jump Rope Practice x 30 Seconds

Skill:

 

WOD:
AMRAP in 8 Minutes

  • 10 KB Swing
  • 10 Sit Up
  • 10 Lateral Stick Jump (Over and Back equals 1 Rep)

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

Yoga Class

* 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