Call Us: (720) 335-5591

Wednesday 140806

5
Aug

Wednesday 140806

Essentials

Strength/Skill:
Warm up:

Perform 2 Sets With a Partner:

  • Atomic Drops x 15 ea.
  • Seated Lateral MB Toss x 15 ea.

Strength:

3 Sets: (Every 2 Minutes)

  • Overhead Squat x 5 @3311 (3 Sec down, 3 Sec pause, 1 sec up, 1 sec pause)

*Focus on Position NOT LOAD, work for perfect Position down and while holding in the hole.
Skill:

WOD:
7 Sets Each: (EMOM For 21 Minutes)

  • Minute 1 – 15 Heavy Russian KB Swings (AHAP, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
  • Minute 2 – 10 Walking Lunges with KB or DB
  • Minute 3 – 12 Burpee to object 6″ above out stretched hand
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

Perform 2 Sets With a Partner:

  • Atomic Drops x 15 ea.
  • Seated Lateral MB Toss x 15 ea.

Strength:

3 Sets: (Every 2 Minutes)

  • Overhead Squat x 5 @3311 (3 Sec down, 3 Sec pause, 1 sec up, 1 sec pause)

*Focus on Position NOT LOAD, work for perfect Position down and while holding in the hole.

Skill:

WOD:
7 Sets Each: (EMOM For 21 Minutes)

  • Minute 1 – 15 Heavy Russian KB Swings (AHAP, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
  • Minute 2 – 10 Walking Lunges with KB or DB AHAP
  • Minute 3 – 12 Burpee Box Jump-Overs 24/20
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Perform 2 Sets Each With a Partner:

  • Atomic Drops x 15 ea.
  • Seated Lateral MB Toss x 15 ea.

Strength:

A) Every 15 seconds for 4 minutes:

  • 1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 6 Sets: (Every 2 Minutes):

  • Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 6 sets.

B) 8 Sets: (Sets 1-5 = EMOM, Sets 6-8 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep

Skill:

WOD
3 Sets Each For Time:

  • Run 800 Meters
  • 100 Double Unders
  • 10 Thrusters 155/105
  • Rest 3 minutes
Additional:
  • 10 Minutes Mobility

Leave a Reply