Call Us: (720) 335-5591

Thursday, October 22, 2015

22
Oct

Thursday, October 22, 2015

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:

Ryan’s B-Day WOD:
AMRAP in 15 Minutes:

  • 500m Row

In Remaining Time Perform AMRAP:

  • 20 Sit Ups
  • 10 DB Push Ups (Chest to Floor)
  • 5 Strict Pull Ups
  • 10 Hand Release Push Ups
  • 5 Strict Pull Ups
  • 10 Elevated Push Up (Ft. on 20/16″ box)
  • 30 Walking Lunges (15ea.)
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:

Ryan’s B-Day WOD:
AMRAP in 15 Minutes:

  • 500m Row

In Remaining Time Perform AMRAP:

  • 20 Sit Ups
  • 10 DB Push Ups (Chest to Floor)
  • 5 Strict Pull Ups
  • 10 Hand Release Push Ups
  • 5 Strict Pull Ups
  • 10 Elevated Push Up (Ft. on 20/16″ box)
  • 30 Walking Lunges (15ea.)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

AMobility and Maintenance

 

Mobility

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Leave a Reply