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Thursday, December 1, 2016

30
Nov

Thursday, December 1, 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:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 250m Row (Pace Setter)
  • Wall Balls
  • Box Jump Overs

*One athlete at each station.  One athlete rows, while one athlete performs wall balls and other athlete performs box jump overs.  Once the athlete rows 250m athletes will rotate stations.  Score is number of wall balls and box jump overs performed.

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:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 250m Row (Pace Setter)
  • Wall Balls
  • Box Jump Overs

*One athlete at each station.  One athlete rows, while one athlete performs wall balls and other athlete performs box jump overs.  Once the athlete rows 250m athletes will rotate stations.  Score is number of wall balls and box jump overs performed.

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) 10s hold: 10s rest x 2-3 minutes for each. Rest in between if needed.

1) Parallette tuck support

2) False grip top of pull up hold rings (jump into it, don’t pull into it)

3) Bottom of ring dip

4) Superman hold (prone arch)

* If you fail before 3 minutes note when you fail for each exercise

B) 3 Sets:

  • 10 Diamond Push Ups
  • 1 Minute Pancake stretch
  • 10 Lunge to Handstand Weight Transfers
  • 15 Seconds Back Bend
Additional:
  • 10 Minutes Mobility

 

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