Call Us: (720) 335-5591

Tuesday 141223

22
Dec

Tuesday 141223

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Incline DB Press x 6-8
  • Bent Over YTW x 8 ea.
  • Side Plank Elbow Touches x 12-15 ea.

Skill:

WOD:
A) AMRAP For As Long as Possible:

  • Ring/P-Bar Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

  • Tabata Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Incline DB Press x 6-8
  • Bent Over YTW x 8 ea.
  • Side Plank Elbow Touches x 12-15 ea.

*Goal is to increase load from last week

Skill:

WOD:
A) AMRAP For As Long as Possible:

  • Ring Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

  • Tabata Sit Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 6 Sets: (EMOM)

  • Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 6 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch

  • Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
  • Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
  • Sets 5-6 – 80%

and then…

A3) 3 Sets: (Every 2 minutes)

Snatch x 1

  • Set 1 – 85%
  • Set 2 – 85-90%
  • Set 3 – 90-95%

Skill:

WOD:
 A) AMRAP For As Long as Possible:

  • Ring Push Up Ladder

*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Rest 3 Minutes

B) 8 Sets: (:20 on/:10 off)

  • Hanging L-Sit (Hanging from Pull Up Bar)
Additional:
  • 10 Minutes Mobility

Leave a Reply