Call us: 720-289-5789

Call us Text us

Free 3 day pass

Saturday, August 20, 2016

Essentials

Strength/Skill:

Warm Up:

Side Plank Banded Lateral Raise x 10-15 ea
Reverse Hyper x 12-15
Lateral Box Step Up x 5 ea.
MB Overhead Toss x 5

Strength:

Skill:

WOD:

With a Partner Perform For Time:

1200m Run
20 Rope Climbs
120 MB Push Ups (Both hands on MB)
200 Wall Ball

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Side Plank Banded Lateral Raise x 10-15 ea
Reverse Hyper x 12-15
Lateral Box Step Up x 5 ea.
MB Overhead Toss x 5

Strength:

Skill:

WOD:

With a Partner Perform For Time:

1200m Run
20 Rope Climbs
120 MB Push Ups (Both hands on MB)
200 Wall Ball

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

Side Plank Banded Lateral Raise x 10-15 ea
Reverse Hyper x 12-15
Lateral Box Step Up x 5 ea.
MB Overhead Toss x 5

Strength:

A) 4 Sets:

Snatch (Squat) x 3

Set 1 = 77%
Set 2 = 80%
Set 3 = 83%
Set 4 = 87%

B) 4 Sets:

Jerk x 3

Set 1 = 77%
Set 2 = 80%
Set 3 = 83%
Set 4 = 87%

C) 4 Sets:Clean (Squat) x 3

Set 1 = 77%
Set 2 = 80%
Set 3 = 83%
Set 4 = 87%

D) 4 Sets:

Clean Pull x 5

Set 1 = 90%
Set 2 = 95%
Set 3 = 100%
Set 4 = 100%

E) 3 Sets:

Behind the Neck Shoulder Press x 8

Skill:

WOD:

Additional:

Mobility

Previous PostFriday, August 20, 2016Next PostMonday, August 22, 2016