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Wednesday, June 28, 2017

27
Jun

Wednesday, June 28, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

  • 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
  • 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

Shea’s B-Day WOD:
AMRAP in 10 Minutes:

  • 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
  • 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

WOD:
7 Sets: EMOM

Minute 1 = 1 Back Squat @ 92% +50 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

Additional:
3 Rds:

Start light, build to a moderately heavy set for your thirds set. Use the same weight for the step ups and the upright rows.

  • 12 alternating Front rack box step ups
  • 6 Upright rows
  • RDL x 5 @ 60-70% of 1RM Back Squat
  • 60m 1 arm farmer carry
  • 12 alternating Weighted Kossacks

 

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