Call Us: (720) 335-5591

Wednesday, June 8, 2016

7
Jun

Wednesday, June 8, 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 Seconds False Grip Hang From Rings
  • 20 Seconds Headstand hold
  • 6-8 Single Arm Bent Over DB Row
  • 30 Seconds Plank Hold
  • 3-5 Dip Support Hold (2 second hold) + Negative Dip
  • 10 GHD Sit Up/Straight leg wt. sit up
  • 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 perform seated 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
  • 2-4 Ring Support Hold + Dip Balance
  • 10 GHD Sit Up/Straight leg wt. sit up
  • 2-4 Ring Muscle Up/1-3 Kneeling Ring Muscle Up 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) 3 Sets:

  • Push Press x 6 @ 95-100-105% 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

Leave a Reply