Call Us: (720) 335-5591

Thursday, August 20, 2015

20
Aug

Thursday, August 20, 2015

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 18 Minutes:

  • 3000m Row (Alt Partners every 200m)

In Remaining Time Complete:

  • 7 Slam Balls
  • 5 Box Jump Overs

*Partners Alternate after full rounds.  Ex. Athlete A completes 7 Slam Balls and 5 Box Jump Overs, then Athlete B performs 7 Slam Ball and 5 Box Jump Overs.  Once Athlete B completes their round then its Athlete C’s turn.  Partners will continue to rotate through each round until time hits 15 minutes.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

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

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 18 Minutes:

  • 3000m Row (Alt Partners every 200m)

In Remaining Time Complete:

  • 7 Slam Balls
  • 5 Box Jump Overs

*Partners Alternate after full rounds.  Ex. Athlete A completes 7 Slam Balls and 5 Box Jump Overs, then Athlete B performs 7 Slam Ball and 5 Box Jump Overs.  Once Athlete B completes their round then its Athlete C’s turn.  Partners will continue to rotate through each round until time hits 15 minutes.

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

 

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility

 

* 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