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Tuesday, June 21, 2016

20
Jun

Tuesday, June 21, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

  • Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 (Building)

Skill:

WOD:
10-1 For Time:

  • Sit Up x 2
  • Front Squat @ 65% of 1RM Clean
  • Slam Ball/Plate Ground to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

  • Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 (Building)

Skill:

WOD:
10-1 For Time:

  • Toe to Bar
  • Front Squat @ 65% of 1RM Clean
  • Slam Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 @75-80-85-90-90%

B) 8 Sets: (Every 2:30)

Front Squat

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

C) 4 Sets:

  • Front Squat x 2 @ 85%

D) 4 Sets:

  • Deadlift x 2 @ 90%
  • Reverse Lunge x 3 ea. @ 52% of 1RM BS
  • GH Raise x 4 (AHAP)

Skill:

WOD:
Additional:
  • Mobility

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