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Wednesday, January 4, 2017

3
Jan

Wednesday, January 4, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Incline Bench Batwing Row x 15

C) 3 Sets:

  • 25 yard Unbroken Sled Push (As heavy as possible)
  • Rest as needed

D) 3 Sets:

  • 25 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Incline Bench Batwing Row x 15

C) 3 Sets:

  • 25 yard Unbroken Sled Push (As heavy as possible)
  • Rest as needed

D) 3 Sets:

  • 25 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

A) 6 Minutes:

  • Find today’s 2RM Snatch

B) 8 Sets: (EMOM)

  • Snatch @70% of part A.

*Pick a rep scheme that you can across all 8 sets.  Once you choose a rep scheme you can not change it.

C) 4 Sets:

  • Overhead Squat x 5

Skill:

WOD:
2 Rds Each For Time:

  • 10 Clean and Jerk 135/95
  • 30/20 Calorie Airdyne
  • 10 Clean and Jerk
  • Rest 5 Minutes

*Goal is to negative split each round.  Perform the first round at 85-90% and then perform the second round at 100%.

Additional:
3 Sets:

  • Single Leg Deadlift x 12 @ 30% of 10RM Sumo Deadlift
  • 50 yard Single Arm Overhead Carry 55/35

 

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