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Tuesday, January 3, 2017

2
Jan

Tuesday, January 3, 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) 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

B) Pike to Headstand

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

In :45 Seconds Complete:

  • 50 yard shuttle run (25 yards x 2)
  • Max Hand Release Push Ups in remaining time
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) 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

B) Pike to Headstand

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

In :45 Seconds Complete:

  • 50 yard shuttle run (25 yards x 2)
  • Max Hand Release Push Ups in remaining time
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 7

*Perform 4 Reps rack and rest 60 seconds, then perform 3 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 30 Seconds
  • Wt. Pull Up x 5

Skill:

WOD:
3 Rds For Time:

  • 3 Wall Climb
  • 10 V-Ups
  • 250m Row
  • 15 yard Handstand Walk
  • 10 Rolling Pistols (5/5)
  • 25 Cal Airdyne
  • 25 Push Ups
  • 200m Run (Weather dependent, if cant run out side perform 150 yrd shuttle run 6×25 yrds)
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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