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Tuesday, October 20, 2015

19
Oct

Tuesday, October 20, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • 2 Shoulder Press + 3 Push Press @55%/50%
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 3 Perform 4 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

  • Row For Calories

Station 2

  • 6 Bench Press
  • 12 KB Swing 55/35

Station 3

  • 200m Run
  • Remaining Time Max Toe to Bar
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

4 Sets:

  • 2 Shoulder Press + 3 Push Press @55%/50%
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 3 Perform 4 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

  • Row For Calories

Station 2

  • 6 Bench Press
  • 12 KB Swing 55/35

Station 3

  • 200m Run
  • Remaining Time Max Toe to Bar
Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Deficit Snatch Grip Deadlift + Low Hang Snatch x 2 @65%

B) 4 Sets: (EMOM)

  • Clean x 3 @70%

C) 3 Sets:

  • 2 Shoulder Press + 3 Push Press @55%/50%
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 3 Perform 3 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

  • Row For Calories

Station 2

  • 6 Bench Press
  • 12 Double KB Swing 55/35

Station 3

  • 200m Run
  • Remaining Time Max Toe to Bar
Additional:
  • Mobility

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