Call Us: (720) 335-5591

Wednesday, November 9, 2016

9
Nov

Wednesday, November 9, 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)

Front 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 @65% of 1RM Back Squat

C) 3 Sets:

  • Alternating from bottom DB Incline Press x 8 ea.

*Goal to increase 5-10# from last week

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)

Front 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 @65% of 1RM Back Squat

C) 3 Sets:

  • Alternating from bottom DB Incline Press x 8 ea.

*Goal to increase 5-10# from last week

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:

For the KB holds 70/55 in each hand farmer carry style

  • Minute 1: ring support hold 40 seconds rest 5 seconds KB hold 5 sec rest 10 sec
  • Minute 2: ring support hold 35 seconds rest 5 seconds KB hold 10 sec rest 10 sec
  • Minute 3: ring support hold 30 seconds rest 5 seconds KB hold 15 sec rest 10 sec
  • Minute 4: ring support hold 25 seconds rest 5 seconds KB hold 20 sec rest 10se
  • Minute 5: ring support hold 20 seconds rest 5 seconds KB hold 25 sec rest 10sec
  • Minute 6: ring support hold 15 seconds rest 5 seconds KB hold 30 sec rest 10sec
  • Minute 7: ring support hold 10 seconds rest 5 seconds KB hold 35 sec rest 10sec
  • Minute 8: ring support hold 5 seconds rest 5 seconds KB hold 40 sec rest 10 sec

Skill:

WOD:
AMRAP in 18 Minutes:

  • 21 Wall Ball 30/20
  • 15 Power Clean 135/95
  • 15 Toe to Bar
  • 21 Box Jump Overs 24/20
Additional:
Endurance:

2x400m at 100% of 2k pace w/ 45sec rest b/t reps, 4x200m at 107% of 2k pace with 200m easy recovery row b/t reps, 8x100m (alternate 50m easy recovery row and 50m max effort) w/ no rest b/t reps

Leave a Reply