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Tuesday, June 28, 2015

27
Jun

Tuesday, June 28, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
AMRAP in 10 Minutes:

2-4-6-8-10….

  • DB Snatch
  • Handstand Push Ups
  • Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 75%
  • Sets 4-5 @ 78%

Skill:

WOD:
AMRAP in 10 Minutes:

2-4-6-8-10….

  • DB Snatch
  • Handstand Push Ups
  • Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 75%
  • Sets 4-5 @ 78%

B) 5 Sets:

3 Position Power Clean (High Hang, Above Knee, Floor)

  • Sets 4-5 @ 78%
  • Sets 1-3 @ 75%

C) 4 Sets:

Clean Pulls

  • Sets 1-2 @ 90%
  • Sets 3-4 @ 93%

D) 3 Sets:

  • Push Press w/ 2sec pause at top X5

12min Timer: Every 90sec complete: 5 Deficit HSPU + 3 Weighted Pull ups

*Note: Rest full recovery on your lifts when rest times are not given. Load up Push press to ensure your 5 Reps are tough, increase weight as needed

Skill:

WOD:
9 Sets: (Every 90 Seconds)

  • 5 Deficit Handstand Push Up + 3 Wt. Pull Ups

Rest 5 Minutes:

  • 1 set max strict ring dips
Additional:
  • Mobility

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