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Wednesday, October 19, 2016

19
Oct

Wednesday, October 19, 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.
  • Reverse Lunge with reach on slider x 5 ea.
  • Standing Broad Jump x 5

Strength:

A)  4 Sets:

  • Tempo Back Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

  • Single arm DB Bench x 8 @25-30% of 1RM Bench

C) 3 Sets:

  • RDL x 8
  • Bent Over Single Arm DB Row x 12

D) 2 Sets:

  • Backwards Sled Drag x 20 yards
  • Max Rep Push Ups 2″ off ground
  • Forward Sled Pull x 20 yards (Heel to Toe)
  • Band Pull a Parts x 20

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.
  • Reverse Lunge with reach on slider x 5 ea.
  • Standing Broad Jump x 5

Strength:

A)  4 Sets:

  • Tempo Back Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

  • Single arm DB Bench x 8 @25-30% of 1RM Bench

C) 3 Sets:

  • RDL x 8
  • Bent Over Single Arm DB Row x 12

D) 2 Sets:

  • Backwards Sled Drag x 20 yards
  • Max Rep Push Ups 2″ off ground
  • Forward Sled Pull x 20 yards (Heel to Toe)
  • Band Pull a Parts x 20

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.
  • Reverse Lunge with reach on slider x 5 ea.
  • Standing Broad Jump x 5

Strength:

Perform After WOD

A) 2 Sets:

  • Single Arm Overhead Walking Lunge x 20 yards each

B) 2 Sets:

  • Isometric Inverted Barbell Hold x 20 Seconds
  • Inverted Barbell Row x Max Reps

C) 3 Sets:

  • 2″ off floor push ups x Max Reps (Chest does not touch floor, rest 60 seconds between sets)

Skill:

WOD:
AMRAP in 12 Minutes:

  • 12 Overhead Squat
  • 12 Bar Facing Burpee

Loading Each Round = 135/95, 165/105, 185/125, 205/145, 225/155, 245/165 ect…

Additional:
  • Mobility

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