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Thursday, August 25, 2016

24
Aug

Thursday, August 25, 2016

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:
For Time:

  • 800m Run
  • 60 KB Swings
  • 40 Burpee
  • 20 Pull Ups
  • 10 Squat Snatch
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:

Angie’s B-Day WOD:
For Time:

  • 800m Run
  • 60 KB Swings
  • 40 Burpee
  • 20 Pull Ups
  • 10 Squat Snatch
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
A) Ring Muscle Up (15-20 minutes)

Beginner/ novice
1) 3×10 ring swings, low amplitude perfect form
2) 3×5 low ring pull back drill
3) 3×5 feet on ground supported muscle up transition
4) 3x15s bottom of dip hold: 15s rest
5) 3×6 bottom of dip swings press out on 6th back swing
Advanced
1) 3×10 ring swings, medium amplitude perfect form
2) 3×5 swinging ring pull ups – pull thumbs to armpits in perfect hollow in the front swing
3) 3×5 low ring pull back to transition drill
4) 3×2 swinging muscle up to 15 second bottom of dip hold
5) 3×6 bottom of dip swings press out on 3rd and 6th back swing
Elite:
1) 3×10 ring swings, high amplitude perfect form
2) 3×2 arch pull swinging muscle ups; 3×2 hollow pull swinging muscle ups
3) 3×5 top of L ring pull up-> bottom of dip muscle up transitions
4) 3×2 ring kip to 15s bottom of dip hold
5) 3×5 back to front ring dips
B) Bar (5-10 minutes)
Beginner/ novice:
– Complex: 2x arch-hollow -> 2x kipping TTB -> 2x kipping pull up -> 2x butterfly pull up (if able)
-Repeat the complex x 6
* optional but encouraged perform with wrist band/towel in between ankles
Advanced:
– Complex: 2x (arch-hollow -> kipping pull up -> kipping CTB pull up -> butterfly pull up -> butterfly CTB pull up)
-Repeat the complex x 6
* optional but encouraged perform with wrist band/towel in between ankles
Elite:
– Complex: 3x (arch-hollow -> kipping pull up > butterfly pull up -> kipping CTB pull up – -> butterfly CTB pull up)
-Repeat the complex x 4
* optional but encouraged perform with wrist band/towel in between ankles
C) Floor (5-10 minutes)
Beginner/ novice:
– Complex: Tuck up handstand -> 10  handstand weight shifts* -> front roll -> tuck to headstand ->  -> reverse burpee -> 10 pike stand weight shifts*
– repeat complex x 3
 * substitute with 5 foot handstand walk if able to with good form
Advanced:
– Complex: Straddle jump to handstand -> HS walk 10 feet -> 180 pirouette -> handstand roll out -> pike to headstand -> press out -> HS  walk 5 feet
– repeat complex x 3
Elite:
– Complex: Straddle press handstand -> free HSPU -> HS walk 10 feet -> 180 pirouette -> free HSPU -> walk back 10 feet -> straddle down
– repeat complex x 3
Additional:
  • 10 Minutes Mobility

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