Call Us: (720) 335-5591

Thursday, June 9, 2016

8
Jun

Thursday, June 9, 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:
3 Rds For Time:

  • 30 Wall Balls
  • 30 Sit Ups
  • 400m 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:
3 Rds For Time:

  • 30 Wall Balls
  • 30 Sit Ups
  • 400m 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:

A) 6 Sets: (EMOM)

  • Power Snatch + Snatch Balance + Snatch @ 70%

Skill:

WOD
A) 3 Sets Each For Meters:

  • 7 Power Power @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 Deadlift @ 75% of 1 RM
  • 10 Box Jump 30/24
  • 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) 3 Rds For Time:

  • 10 Overhead Squat 115/85
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

Leave a Reply