Call Us: (720) 335-5591

Wednesday, November 2, 2016

2
Nov

Wednesday, November 2, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1-2 = 70-73%
  • Set 2-3 = 75-77%
  • Set 4 = 80%

B) 3 Sets:

  • RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

  • DB Reverse Lunge x 8 ea.
  • RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

  • Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
  • Prone Flat Bench DB Row x 15-20
  • Bent Over DB Lateral Raises x 10

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1-2 = 70-73%
  • Set 2-3 = 75-77%
  • Set 4 = 80%

B) 3 Sets:

  • DB Reverse Lunge x 8 ea.
  • RDL x 5 @60% of 1RM Back Squat

C) 3 Sets:

  • Alternating from bottom DB Incline Press x 8 ea.

C) 3 Sets:

  • Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
  • Prone Flat Bench DB Row x 15-20
  • Bent Over DB Lateral Raises x 10

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

Perform After WOD

A) 3 Sets:

  • Single Arm DB/KB Overhead Walking Lunge x 10 yards
  • Double Overhead DB/KB Overhead Carry x 50 yards

Skill:

WOD:
A) AMRAP in 6 Minutes:

  • 15/12 Calorie Row
  • 15 Thrusters 95/65

Rest 3 Minutes

B) AMRAP in 6 Minutes:

  • 15 Thrusters 95/65
  • 15/12 Calorie Row
Additional:
  • Mobility

Leave a Reply