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Thursday, October 20, 2016

19
Oct

Thursday, October 20, 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:
4 Sets For Reps

  • 100 yard shuttle run (10×10 yrds)
  • 15 KB Swings
  • 20 Sit Ups
  • 90 Seconds Max Reps Burpee (Goal to increase number of burpees performed each set)
  • Rest 2 Minutes
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:
4 Sets For Reps

  • 100 yard shuttle run (10×10 yrds)
  • 15 KB Swings 70/55
  • 20 Sit Ups
  • 90 Seconds Max Reps Burpee (Goal to increase number of burpees performed each set)
  • Rest 2 Minutes
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
Task specific training: Ring Dips
Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.
Levels of participation in exercises abbreviated as:
BN = Beginner/Novice
A = advanced
E = Elite
All = Everyone
* When you see the drill in parenthesis after the number that means you do that drill back to back the number of times indicated. Example: 2 sets of 3 (kte -> ttb) would mean do 2 sets of kte, ttb, kte, ttb, kte, ttbBottom of dip swings
(All) 4×10 Bottom of dip swings static support
(All) 4×10 Bottom of dip swings

Support swings
(All) 4×10 Static parallel support swings
(All) 4×10 Ring Support Swings

Bent knee drive to support
(E) 2×5 Arch bottom of dip hold knee drive press out: 3 second hold
(A,E) 3×5 Arch bottom of dip hold knee drive press out: 2 second hold
(All) 4×5 Arch bottom of dip hold knee drive press out: 1 second hold

Straight leg swing to support
(BN) 3x Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd back swing (straight legs) (6 swings with press out on front swings 3, 5, 6)
THEN
3x Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing (6 swings with press out on front swings 3, 5, 6)

(A) 3x Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd back swing (straight legs)(10 swings with press out on front swings 4, 7, 9, 10)
THEN
3x Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing (10 swings with press out on front swings 4, 7, 9, 10)

(E) 3x Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd back swing (straight legs) (15 swings with press out on front swings 5, 9, 12, 14, 15)
THEN
3x Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing (15 swings with press out on BACK swings 5, 9, 12, 14, 15)

Kipping ring dips
(All) 3×6 Swinging (kipping) dip knee drive up
(A,E) 3×6 Butterfly kipping dips
(E) 3×8 Back to front dips  (each press out = one rep)
(MB) 10 minutes interpretive dance to Ini Kamozi – “Here Comes the Hotstepper.”  Leave it all out there.

Additional:
  • 10 Minutes Mobility

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