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Wednesday, September 7, 2016

7
Sep

Wednesday, September 7, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 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:

  • Split Jerk Shoulder Press x 3

B) 3 Sets:

C) 3 Sets:

  • Split Jerk x 3

Skill:

WOD:
For Time:

  • 400m Run
  • 20 Walking Lunges
  • 10 Pull Ups
  • 300m Run
  • 30 Walking Lunges
  • 15 Pull Ups
  • 200m Run
  • 40 Walking Lunges
  • 20 Pull Ups
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:

  • Split Jerk Shoulder Press x 3

B) 3 Sets:

C) 3 Sets:

  • Split Jerk x 3

Skill:

WOD:
For Time:

  • 400m Run
  • 20 Walking Lunges
  • 10 Pull Ups
  • 300m Run
  • 30 Walking Lunges
  • 15 Pull Ups
  • 200m Run
  • 40 Walking Lunges
  • 20 Pull Ups
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

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)

Skill:

WOD:
8 Sets: (EMOM Alternating Movements, 24 total minutes)
  • Minute 1 = 6 Stone to Shoulder 150/100
  • Minute 2 = 40 yard Stone Belly Carry
  • Minute 3 = 40 Seconds Body Weight Barbell OH Hold (comes from ground)
*Should have plenty of rest in the beginning if not scale accordingly.
Additional:
Endurance:

Running

2000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Mile Pace, 1000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Pace, 1200m @ 85% of 1 Mile pace

* Rest 3-4min between reps

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