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Tuesday, December 27, 2016

26
Dec

Tuesday, December 27, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Pike to Headstand

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

B) Headstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

C) Wall Handstand/Box Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3
WOD:
 EMOM x 10 Minutes

  • 4 Burpee + 6 Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Pike to Headstand

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

B) Headstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

C) Wall Handstand/Box Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3
WOD:
EMOM x 10 Minutes

  • 5 Burpee + 10 Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

A) 5 Sets:

3 Pos. Power Snatch (Floor, Below Knee, Above the Knee)

  • Sets 1-3 @ 75%
  • Sets 4-5 @ 78%

B) 5 Sets:

3 Pos. Power Clean (Floor, Below Knee, Above the Knee)

  • Sets 1-3 @ 75%
  • Sets 4-5 @ 78%

C) 4 Sets:

  • Push Press x 5 (Pause For 2 Seconds at the Top)
  • Clean Pull x 3 @ 90,90,93,93%

Skill:

WOD:
 

5 Rds For Time:

  • 2x complex: strict (1)toes, (2)shins, (3)knees, (4)hips, (5)thighs to bar with straight legs (10 total reps)
  • 8 Strict Handstand Push Ups w/5 second pause at the top before rep is performed

    * scale the complex with either bent knees and/or go to the hardest one you can do and repeat so you get the 5 total reps in per complex
    * Scale HSPU with kipping if you have to

Additional:
3 Sets:

  • Back Rack Reverse Lunge x 15 ea. @ 33% of 10RM Sumo Deadlift
  • Knee Bent Hollow Hold x 40 Seconds (Perform between each set of lunges 6 total sets)

 

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