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Tuesday 140729

28
Jul

Tuesday 140729

CJ showing everyone where the beach is.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Pull Up/Supine Row x 1-4/4-6
  • Handstand Hold/Plank Hold x 15-30 Seconds
  • Double Unders/Single Unders x 30-50

Strength:

A) 5 Sets: (Every 2:30)

  • Shoulder Press x 1

Skill:

WOD:
A) 8 Sets Each: (EMOM)

  • Odd Minutes: 3-7 Strict Pull Ups/Scapular Pull Ups
  • Even Minutes: 6-8 Dips/Push Ups

B) For Time:

  • 30-50 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Up (Strict if you have them)/Pull Up x 1-4
  • Handstand Walk/Hold x 10-15 yrds/15-30 Seconds
  • Double Unders x 30-50

*This is to warm you up, do not attempt to max out the effort.  Perform each movement within you comfort area.

Strength:

A) In 8 sets or fewer, build to a 1-RM Shoulder Press (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

WOD
A) 8 Sets Each: (EMOM)

  • Odd Minutes: 3-7 Strict Chest to Bar Pull Ups
  • Even Minutes: 6-8 Strict Wt. Dips

B) For Time:

  • 50 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Up (Strict if you have them) x 1-4
  • Handstand Walk x 15-20 yrds
  • UB Double Unders x 50

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C) 5 Sets: (Every 2 Minutes)

Shoulder Press

  • Set 1 – 5 reps @ 75%
  • Set 2 – 5 reps @ 80%
  • Set 3 – 4 reps @ 85%
  • Set 4 – 3 reps @ 90%
  • Set 5 – 2 reps @ 95%

Skill:

WOD
5 Sets for times of:

  • Run 400 Meters
  • 5 Ground to Overhead 185/135
  • 5 Bar Muscle Ups
  • 10/7 Strict Handstand Push Ups

Rest 2 minutes

If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Additional:
  • 10 Minutes Mobility

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