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Wednesday, June 15, 2016

14
Jun

Wednesday, June 15, 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:
AMRAP in 20 Minutes:
  • 20 Seconds Hollow Hold
  • 10 Bar Taps on Pull Up Bar
  • 20 Seconds Headstand hold
  • 6-8 Supine Ring Row
  • 30 Seconds Plank Hold
  • 3-5 Dip Support Hold (2 second hold) + Negative Dip
  • 2-4 Strict Pull Ups + Push Ups
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 performseated medball chest pass x 5)

Strength:

A) 3 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:
  • 20 Seconds Hollow Hold
  • 10 Seconds False Grip Hang From Rings
  • 20 Seconds Headstand hold
  • 3-5 Ring False Grip Pull Ups
  • 30 Seconds Plank Hold
  • 4-6 Ring Swing/Bar Taps on Pull Up Bar
  • 2-4 Ring Support Hold + Dip Balance
  • 2-4 Ring Muscle Up/1-3 Kneeling Ring Muscle Up Transition/Seated Banded Transition
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) 4 Sets:

  • Push Press x 5 @ 100-105-110-115% of 1 RM Shoulder Press
  • Ext. Rotation off Knee x 6

B) 3 Sets:

Skill:

WOD:
B) 6 Sets Each EMOM

Odd Minute

  • 40 Double Unders
  • 3-5 Muscle Up

Even Minute

  • 10 GHD Sit Up
  • 5 Strict Handstand Push Ups (Add Deficit if able)
Additional:
  • Mobility

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