Call Us: (720) 335-5591

Thursday, June 2, 2016

1
Jun

Thursday, June 2, 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
  • 65 Sit Ups
  • 50 Hand to Hand Russian KB Swings
  • 30 Goblet Squats
  • 15 Deadlift
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:

  • 800m Run
  • 65 Sit Ups
  • 50 Hand to Hand Russian KB Swings
  • 30 Goblet Squats
  • 15 Deadlift 255/175
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:

 

A) 4 Sets: (Every 2 Minutes)

  • Snatch Balance x 3 (Increase throughout up to 90% of 1RM Snatch)

*Goal here is to focus more on speed rather then load.  If you struggle with receiving position hold for 2 seconds in the bottom of each rep.

B) 5 Sets: (EMOM)

  • Muscle Clean + Power Clean + Clean (Squat)

*Go as heavy as the Muscle Clean will allow.  Be explosive and fast elbows.

Skill:

WOD
A) 3 Sets Each For Meters:

  • 7 Power Snatch @60%
  • 2 Minutes Row for Meters
  • Rest 2 Minutes

*Goal is to get more meters each set.  For example set 1 = 500m, set 2 = 515m, and set 3 = 525m.

Rest 5 Minutes

B) 3 Sets Each For 400m Time:

  • 5 Overhead Squat @ 75% of 1 RM
  • 400m Run
  • Rest 2 Minutes

*Goal is to complete the 400m run faster each round.  For example set 1 = 1:15, set 2 = 1:12, and set 3 = 1:09

Rest 5 Minutes

C) 21-15-9 For Time:

  • Deadlift 225/155
  • Box Jump 24/20
Additional:
  • 10 Minutes Mobility

Leave a Reply