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Tuesday, September 15, 2015

14
Sep

Tuesday, September 15, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 10 DB Walking Lunge
  • 10 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

  • 200m Run
  • 10 Goblet Squat
  • 15 Abmat Straight Leg Sit Up
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 10 DB Walking Lunge 35/25
  • 10 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

  • 200m Run
  • 10 Front Squat 135/95
  • 20 Abmat Straight Leg Sit Up
Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

Perform After WOD:

B) 4 Sets: (Every 2:30)

  • Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 12 DB Walking Lunge 45/30
  • 12 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

  • 200m Run
  • 10 Front Squat 155/105
  • 20 Abmat Straight Leg Sit Up
Additional:
  • CrossOver Symmetry Plyometric Protocol

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