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Tuesday, January 10, 2017

10
Jan

Tuesday, January 10, 2017

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) Wall/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

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
EMOM x 10 Minutes

  • 10 Anchored Sit Up DB Overhead Press
  • 5-8 Push Up + Renegade Row
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) Wall 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

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
EMOM x 10 Minutes

  • 10 Anchored Sit Up DB Overhead Press
  • 5-8 Push Up + Renegade Row
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:

Perform After WOD

A) 4 Sets:

Shoulder to Overhead x 9

*Perform 5 Reps rack and rest 60 seconds, then perform 4 reps.

B) 3 Sets:

  • Single Arm KB Press x 8 ea.
  • Single Arm Bent Over Row x 8 ea.

C) 4 Sets:

  • Hand Release Push Up x Max Rep 45 Seconds
  • Wt. Pull Up x 4

Skill:

Luke’s B-Day WOD:
For Time:

  • 100 Double Unders
  • 21 Overhead Squat 135/95
  • 9 Handstand Push Up
  • 15 Bench Press 225/155
  • 15 Toe to Bar
  • 9 Back Squat 315/205
  • 9 Burpee Box Jump Over
  • 3 Deadlift 405/275
  • 3 Bar Muscle Up
Additional:
EMOM 6 rounds (18 minutes)

  • Minute 1 = 12 Box deficit HSPU (12” men, 9” women) *scale by decreasing or removing deficit
  • Minute 2 = 5x tuck pull to invert slow eccentric lower over 3 seconds
  • Minute 3 = 3 swinging pull ups (hollow) -> 1 swinging muscle up -> 3 ring dips (any style)

 

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