Call Us: (720) 335-5591

Thursday, June 8, 2017

7
Jun

Thursday, June 8, 2017

Schedule Reminder: The 6:15 pm class is Cancelled today.  Sorry for any inconvenience. 

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:

  • 200 SU
  • 50 Sit-ups
  • 200m Run
  • 160 SU
  • 40 Sit-ups
  • 200m Run
  • 120 SU
  • 30 Sit-ups
  • 200m Run
  • 80 SU
  • 20 Sit-ups
  • 200m Run
  • 40 SU
  • 10 Sit-ups
  • 200m Run
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:

  • 100 DU
  • 50 Sit-ups
  • 200m Run
  • 80 DU
  • 40 Sit-ups
  • 200m Run
  • 60 DU
  • 30 Sit-ups
  • 200m Run
  • 40 DU
  • 20 Sit-ups
  • 200m Run
  • 20 DU
  • 10 Sit-ups
  • 200m Run
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
3-5 round EMOM

1) Handstand walk 15 feet (focus on tight body form)*

2) 2-4 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)**

3) rest

4) 15 lunge to ½ handstand weight transfers

5) 10x (5 reps each) alternating kipping pull up- butterfly pull up

6) rest

7)6-12 back to front ring dips (each dip press out = 1 rep)

8) 2x arch:hollow progressively bigger to TTB over 5 swings

* Scale handstand walks with handstand weight shifts on wall – Left + right = 1 foot

** Scale muscle ups with 4 swinging ring hollow body pull ups

*** Scale with 8 ring support swings and 8 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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