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Wednesday, May 25, 2016

24
May

Wednesday, May 25, 2016

9:15 am Sweat Class is cancelled for today, sorry for any inconvenience.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Perform After WOD

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold
  • 10 Strict Toe Bar

D) 3 Sets For Total Reps:

  • Max Effort Push Ups (Chest DOES NOT TOUCH GROUND during work and body stays hollow, 2″ off ground.)

*Rest 60 Seconds between sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Skill:

WOD:
A) Accumulate 2 Minutes:
  • Hollow Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

B) Accumulate 2 minutes:

  • Headstand Hold

Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4;

C) 3 Sets:

  • 1 Minutes Plank Hold (On Hands)
  • 10 Strict Toe Bar

D) 3 Sets For Total Reps:

  • Max Effort Push Ups (Chest DOES NOT TOUCH GROUND during work and body stays hollow, 2″ off ground.)

*Rest 60 Seconds between sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) Accumulate 2 Minutes:

  • Double DB/KB Overhead Hold (Feeling Strong guys? Go for 70’s, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down.)

Perform After WOD

B) 3 Sets:

  • Front Rack Sotts Press x 8-12

Skill:

WOD:
A) 4 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

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