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Wednesday, July 6, 2016

5
Jul

Wednesday, July 6, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

3 Sets:

  • DB Bench Press x 8-10
  • DB Bent Over Row x 10-12

Skill:

Dave’s B-Day WOD:
For Time:

  • 600-1000m Run
  • 30-50 Thrusters 45/35
  • 15-30 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

3 Sets:

  • DB Bench Press x 8-10
  • DB Bent Over Row x 10-12

Skill:

Dave’s B-Day WOD:
For Time:

  • 1000m Run
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Skill:

WOD:
A) 5 Sets: (EMOM)

  • Minute 1 = 2 Back Squat @ 80%
  • Minute 2 = 40 yard Double KB Overhead Carry
  • Minute 3 = Single Leg Step Up Jump x 3 ea.
  • Minute 4 = Farmer Carry x 60 yard
  • Minute 5 = Rest

B) 4 Sets:

  • Front Rack Step Up x 1 minute Max Reps (1 Minute on/1 Minute Rest)

*Start light, increase wt. each round

Additional:
Endurance:

  • Row 12 Minutes @ 88% of 2K Pace

Rest 5 Minute

3 Sets:

  • 100m @ Max Effort

3 Sets:

  • 200m @ Max Effort

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