Call Us: (720) 335-5591

Wednesday, July 26, 2017

26
Jul

Wednesday, July 26, 2017

Schedule Reminder:  The 9:30 Women’s Class is Cancelled

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

*Decrease 15-20 LBs from last week.

B) 5 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 10 Hip Extension
  • 100m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of your Established Max.

B) 5 Sets: (Every 90 Seconds)

  • 3 Power Clean + 3 Front Squat (Work Up to 75-80%)

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 10 Hip Extension
  • 150m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 5 Sets:

  • 120 Ft. Sled Push
  • 9 Stone to Shoulder/Sandbag Clean 150/100
  • 200m Farmers Carry 55/35
  • Rest 2 minutes

*Sled Push should be heavy.  Play with different techniques and speeds, which one allows you to finish the round most efficiently.  Farmer carries should be fast to be able to perform unbroken.

Additional:
  • Mobility

 

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