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Thursday, April 2, 2015

1
Apr

Thursday, April 2, 2015

Schedule Update: Now that the Open is finished we can hopefully get the schedule back to normal.  Unfortunately do to schedule conflicts all classes at 6:15 will be cancelled.  Sorry for any inconvenience this way cause and we hope to have mobility/yoga available next week.

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:

4 Sets:

  • Wt. Pull Up x 3-5
  • Farmers Carry AHAP x 40 yrds

Skill:

WOD:
For Max Reps

  • 4 Minute Row/Air Dyne For Meters
  • 3 Minute Burpee Pull Ups
  • 2 Minutes Double Unders
  • 1 Minute 10yrd Plate Push

 

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:

 

4 Sets:

  • Wt. Pull Up x 3-5
  • Farmers Carry AHAP x 40 yrds

Skill:

WOD:
For Max Reps

  • 4 Minute Row/Air Dyne For Meters
  • 3 Minute Burpee Pull Ups
  • 2 Minutes Double Unders
  • 1 Minute 10yrd Plate Push
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility 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

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