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Wednesday, June 1, 2016

31
May

Wednesday, June 1, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

3 Sets:

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold
  • 10 Strict Toe Bar

 

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold (On Hands)
  • 10 Strict Toe Bar

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 3 Sets:

  • Push Press x 6 @ 90-95-100% of 1 RM Shoulder Press
  • Ext. Rotation off Knee x 6

B) 3 Sets:

Skill:

WOD:
A) 3 Sets: (HSPU Complex)
  • Dumbbell Push Up x 2
  • Strict Handstand Push Up x 2
  • Kipping Handstand Push Up x 6
  • Strict Handstand Push Up x Max Reps

Rest 2 minutes Between Sets

B) 5 Sets:

  • 30 Seconds Hollow Hold
  • 10 Strict Toe to Bar

Rest 90 Seconds Between Sets

Additional:
  • Mobility

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