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Wednesday, November 30, 2016

29
Nov

Wednesday, November 30, 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) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor)

Work up to 70-75%

B) 3 Sets:

Backwards Sled Drag x 30 yards (AHAP)

Medball Hip Ext. Toss x 8-10

C) 4 Sets:

  • Tempo DB Bench Press x 6 (5 seconds down, no pause, up fast, 1 second pause)
  • Inverted Barbell Row x 8-10 (As horizontal as possible)

C) 2 Sets:

  • Shoulder Shocker Series x 10 ea.  (seated front plate raise, DB Lateral raise, DB Cuban press)

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) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor)

Work up to 70-75%

B) 3 Sets:

Backwards Sled Drag x 30 yards (AHAP)

Medball Hip Ext. Toss x 8-10

C) 4 Sets:

  • Tempo DB Bench Press x 6 (5 seconds down, no pause, up fast, 1 second pause)
  • Inverted Barbell Row x 8-10 (As horizontal as possible)

C) 2 Sets:

  • Shoulder Shocker Series x 10 ea.  (seated front plate raise, DB Lateral raise, DB Cuban press)

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

3 Sets:

  • 10 Reverse Hypers
  • 10 Hollow Rocks
  • 10 GH Raises
  • 10 V-Ups

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Deadlifts (Ascending Ladder)
  • 12  Bar Muscle Ups

*Men = 185/225/275/315/365/405
Women= 125/155/195/225/255/295

*Goal is to advance through the bars quickly even if you’re not sure you can pick up the next bar.  Treat this as if there is a tie breaker for time in which you finish the bar muscle ups for the given round.

Additional:
  • Mobility

 

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