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Tuesday, November 8, 2016

7
Nov

Tuesday, November 8, 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:

Greg’s B-Day WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift
  • 30 DB Push Press
  • 50 Russian Kettlebell swings
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Ups
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:

Greg’s B-Day WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Russian Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Ups
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)4 Sets: (Every 90 Seconds)

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 4 sets

B) 4 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 4 sets

C) 3 Sets:

  • Snatch Pulls x 5 @90%

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 5 Calorie Bike
  • 10 Sumo Deadlift High Pull 95/65
  • 10 Bar Facing Burpee
  • 5 Calorie Row

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 5 Calorie Bike
  • 10 Power Clean 135/95
  • 10 Shoulder to Overhead
  • 5 Calorie Row

Rest 3 Minutes

C) AMRAP in 5 Minutes

  • 5 Calorie Bike
  • 10 Overhead Squat 155/105
  • 10 Chest to Bar Pull Ups
  • 5 Calorie Row
Additional:
Every 4 Minutes x 4 Sets:

  • Double Overhead KB Carry x 60 yards
  • Turkish Get Up x 10
  • Single Arm Overhead Squat x 8 each

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