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Wednesday, September 21, 2016

20
Sep

Wednesday, September 21, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

*Arch chest each rep against bench

D) 3 Sets:

  • Anchored Wt. Sit Ups x AMRAP in 30 Seconds
  • Rest 15 Seconds
  • Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
  • Rest 1:45 Seconds between sets

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 6 Sets:

  • Split Jerk x 3

C) 3 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

*Arch chest each rep against bench

D) 3 Sets:

  • Anchored Wt. Sit Ups x AMRAP in 30 Seconds
  • Rest 15 Seconds
  • Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
  • Rest 1:45 Seconds between sets

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

  • Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

B) 2 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

WOD:
7 Sets: (EMOM 28 min total)

  • Minute 1 = 60 yard Double KB Front Rack Carry 70/55
  • Minute 2 = 40 yard Single Arm OH Carry 70/55
  • Minute 3 = 40 Second AMRAP Double KB Front Rack Front Squat
  • Minute 4 = Rest
Additional:
Endurance:

Running

4x (800m at 89% of 1 Mile Pace, 1min rest, 4x150m at 80% of 1 Mile Pace w/ 50m walking rest b/t all 150s)

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