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Wednesday, June 29, 2016

28
Jun

Wednesday, June 29, 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:

4 Sets:

  • 15 second L sit parallettes
  • 5 ring swings/bar taps
  • 10 second L sit parallettes
  • 5 ring swings/bar taps
  • 5 second straddle support parallettes
  • 5 ring swings/bar taps

Skill:

WOD:
AMRAP in 15 Minutes:

  • 100m Run
  • 7 Burpee Box Jump Overs 24/20
  • 7 Toe to Bar
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:

Skill:

4 Sets:

  • 15 second L sit parallettes
  • 5 ring swings/bar taps
  • 10 second L sit parallettes
  • 5 ring swings/bar taps
  • 5 second straddle support parallettes
  • 5 ring swings/bar taps
WOD:
AMRAP in 15 Minutes:

  • 100m Run
  • 7 Burpee Box Jump Overs 24/20
  • 7 Toe to Bar
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) 6 Sets: (EMOM x 18 min.)

  • Minute 1 = Yolk carry 20 yards @120% back squat
  • Minute 2 = Farmer Carry single arm 40 yards each arm (100/70)
  • Minute 3 = Stone to shoulder x 6 (150/100)

B) 4 Sets:

  • Walking lunges 4 x 20 yrds, 1 min rest between sets

*Hold DBs or KBs at side.  Start light, increase weight each round.  You should complete each set in under 1:30.  If you don’t finish in the time cap, it was too heavy.

Additional:
3 Sets:

  • 400, 300, 200 @ 107% of 2K Pace

*60 Seconds rest between reps, and 4 Minutes rest between sets

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