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Thursday, April 27, 2017

26
Apr

Thursday, April 27, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:
4 Rds For Reps: (Every 5 Minutes Start a new set)

AMRAP in 3 Minutes:

  • 20/15 Calorie Row
  • 100 yard shuttle (10 x 10 yards)
  • AMRAP in Remaining time Burpee
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 Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Rds For Reps: (Every 5 Minutes Start a new set)

AMRAP in 3 Minutes:

  • 20/15 Calorie Row
  • 100 yard shuttle (10 x 10 yards)
  • AMRAP in Remaining time Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD
Go through the following exercises in order once, resting as needed for form, not fatigue focus

80 stalder leg lifts 2 plate, low hands

*scale with one plate (https://vimeo.com/191318353/bb5aa23955)

50 low amplitude false grip ring swings

2 minutes arched wall handstand (wall backbend)

40 alternating TTB/ KTE

15s work: 30s rest x 6 kipping feet elevated ring rows

Accumulate 40 kipping ring dips, practicing different kipping techniques AND strict in short sets and note how long your cycle time is for each technique


Intent
Low volume foundations

Additional:
  • 10 Minutes Mobility

 

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