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Tuesday, October 25, 2016

24
Oct

Tuesday, October 25, 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:

4 Sets:
  • Deadlift x 5

3 Sets:

  • Hip Thrusts x 10

Skill:

WOD:
3 Sets:

AMRAP in 5 Minutes

  • 12 Anchored Medball Sit Ups
  • 10/8 Pull Ups
  • 18 Wall Balls

*Rest 1 Minute between sets, pick up where you left off.

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:

A) 4 Sets:
  • Deadlift x 5

B) 3 Sets:

  • Hip Thrusts x 10

Skill:

WOD:
3 Sets:

AMRAP in 5 Minutes

  • 12 Anchored Medball Sit Ups
  • 2/1 Rope Climbs
  • 18 Wall Balls

*Rest 1 Minute between sets, pick up where you left off.

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)5 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

B) 5 Sets: (Every 90 Seconds)

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:
3 Sets:

AMRAP in 5 Minutes

  • 12 Anchored Medball Sit Ups
  • 3/2 Rope Climbs
  • 18 Wall Balls

*Rest 1 Minute between sets, pick up where you left off.

Additional:
Floor level reverse plank hold x 45 seconds hold/45 seconds rest x 41/2 minutes

then

EMOM 8 Minutes

Minute 1 = 5 Single Ring Pull Up

Minute 2 = 5 Toes to Hand on Single Ring

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