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Wednesday, May 11, 2016

10
May

Wednesday, May 11, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.

    Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 10 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20m Handstand Walk (or 40 sec Handstand Hold)
  • 30 sec Hollow Hold
  • 5 CTB Pullups
  • 5 Pistols Each Leg
  • 10 Ring Dips
  • 1-3 Strict Muscle Ups (Transitions)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.

    Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 10 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20m Handstand Walk (or 40 sec Handstand Hold)
  • 30 sec Hollow Hold
  • 5 CTB Pullups
  • 5 Pistols Each Leg
  • 10 Ring Dips
  • 1-3 Strict Muscle Ups (Transitions)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Chinese Snatch Pull (Panda Pull) + Hang Snatch @70%

B) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.

    Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 10 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20m Handstand Walk (or 40 sec Handstand Hold)
  • 30 sec Hollow Hold
  • 5 CTB Pullups
  • 5 Pistols Each Leg
  • 10 Ring Dips
  • 1-3 Strict Muscle Ups
Additional:
  • Mobility

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