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Tuesday, November 22, 2016

21
Nov

Tuesday, November 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 A) AMRAP in 5 Minutes:

  • 100 Double Unders

In Remaining Time:

  • 9 Push Up
  • 6 Dead Lift

Rest 3 Minutes:

B) AMRAP in 5 Minutes

  • 125 Double Unders:

In Remaining Time:

  • 3 Power Clean
  • 6 Pull Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

  • 150 Double Unders

In Remaining Time

  • Wall Ball Max Reps
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 A) AMRAP in 5 Minutes:

  • 100 Double Unders

In Remaining Time:

  • 9 Handstand Push Up
  • 6 Dead Lift 225/155

Rest 3 Minutes:

B) AMRAP in 5 Minutes

  • 125 Double Unders:

In Remaining Time:

  • 3 Power Clean 185/125
  • 3 Muscle Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

  • 150 Double Unders

In Remaining Time

  • Wall Ball Max Reps
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A)6 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

B) 6 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 100 Double Unders

In Remaining Time:

  • 12 Handstand Push Up
  • 9 Dead Lift 225/155

Rest 3 Minutes:

B) AMRAP in 5 Minutes

  • 125 Double Unders:

In Remaining Time:

  • 3 Power Clean 225/155
  • 3 Muscle Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

  • 150 Double Unders

In Remaining Time

  • Front Squat Max Reps 225/155
Additional:
  • Mobility

 

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