Thursday, June 8, 2017

Schedule Reminder: The 6:15 pm class is Cancelled today. Sorry for any inconvenience.

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

For Time:

200 SU
50 Sit-ups
200m Run
160 SU
40 Sit-ups
200m Run
120 SU
30 Sit-ups
200m Run
80 SU
20 Sit-ups
200m Run
40 SU
10 Sit-ups
200m Run

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

For Time:

100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD

3-5 round EMOM

1) Handstand walk 15 feet (focus on tight body form)*

2) 2-4 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)**

3) rest

4) 15 lunge to ½ handstand weight transfers

5) 10x (5 reps each) alternating kipping pull up- butterfly pull up

6) rest

7)6-12 back to front ring dips (each dip press out = 1 rep)

8) 2x arch:hollow progressively bigger to TTB over 5 swings

* Scale handstand walks with handstand weight shifts on wall – Left + right = 1 foot

** Scale muscle ups with 4 swinging ring hollow body pull ups

*** Scale with 8 ring support swings and 8 bottom of dip swings

Additional:

10 Minutes Mobility

Call Us: (720) 289-5789

Call Us Text Us

Thursday, June 8, 2017