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Tuesday, January 20, 2015

19
Jan

Tuesday, January 20, 2015

 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)
WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar/V-Ups
  • 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)
  • 1-3 Strict Muscle Up (If you don’t have YET hold False Grip for 15 Seconds)
  • 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)
  • *If you can perform 3-5 Strict Pull Ups Perform 2-3 Kneeing Ring Transitions)
Carlye’s B-Day WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

15 Minutes:

  • 1-3 Tempo Strict Muscle Up (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
  • 2-5 Kipping Muscle Up
  • 20-30 Double Unders
  • 10yrd Handstand Walk
Carlye’s B-Day WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155

Additional:
Double Tababta Row
8 rounds of:

  • :40 on, :20 off for Total Calories.

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