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Thursday, January 5, 2017

4
Jan

Thursday, January 5, 2017

Class Cancellation Reminder:  We will adhere to the Adams 12 School District Cancellation policy.  Please stay toned to the website and Facebook for any class changes.

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:

  • 50 Calorie Row (Buy In)
  • 40 Burpee to 6″ Above
  • 30  Yard Seal Walk
  • 20 Shoot Through
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:
 

For Time:

  • 50 Calorie Row (Buy In)
  • 40 Burpee to 6″ Above
  • 30  Yard Seal Walk
  • 20 Shoot Through
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
Chipper – go through all of the following exercises once

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 10:20:9 Ring support

2) 4×3 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB

3) Hold 20:40:4 L hang bar
4) 4×5 Alternating kipping pull up-> butterfly pull up
5) Hold 20:20:7 Wall handstand
6) 4×5 (i.e. 4 sets and each set is 15 bottom of dip swings and 5 press outs) Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd swing (straight legs)
7) Hold 45:60:3 Supine Hollow
8) 4×5 False grip pull up hold with swings in L with muscle up transition
*scale with: Leg assist/ floor support muscle up transition drill
9) Hold 10:20:9 Parallette tuck support
10) 4×12 Lunge up to handstand weight transfer 1/2
* focus on control
11) Hold 10:20:6 False grip top of pull up hold rings (jump into it, don’t pull into it)
12) 4×4 Hollow-> arch HSPU drill Combo 1/4->1/2->3/4->full
* The idea here is to focus on body position hollow in the headstand (bottom of rep) then arch before you start to press. Highly recommend scale using spotter to help lift you. If not you can perform 5×3-5 kipping HSPU focusing on the hollow to arch cue
13) Hold 10:20:10 Bottom of ring dip
14) Practice – 4×3-5 Bar muscle ups
* focus on setting up good glide-> arch swing
**scale with accumulate 30 glide->arch-> pull down to thighs
15) Hold 45:60:3 Superman hold-prone arch
16) 4×10 ring swings
If exercises 1-16 have taken you less than 45 minutes and/or you feel good and have time then pick one:
17) accumulate 10-20 swinging muscle ups for form focus in sets of no more than 3. Advanced athletes practice hollow and arch versions.
** scale muscle ups with
-Accumulate 15-30 Low ring front swing pull back with turnover transition drill
-Accumulate 15-30 oot on ground supported muscle up transition drill
OR
17) accumulated 50 TTB practicing different styles
– Deep arching, deep breathing, straight leg TTB
-Bent knee fast, shallow arch TTB
-Hybrid TTB
OR
17) 3-5×10 meter handstand walks for speed – task completion, not form focus

Additional:
  • 10 Minutes Mobility

 

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