The Rocky Mountain Throwdown – the battle before the war. Registration is still open so get with a partner and get signed up! If you need a partner post up in the closed group on FB or ask a coach.
Warm Up: 6 Mins
Partner Row Warm Up
3 Rounds: Alternate rowing 200/175 M at 80% effort
Strength: 12 Mins
3 Rounds Not For Time
4 Negative HSPU (3-5 seconds)
10 / Side Alternating DB Chest Press
Rest 1 Min between each movement – Tricep / Chest / Shoulders
Metcon: 22 Min Limit
Death By: Strict Dips & Push Ups
*Min 1 = 1 Strict dip, Min 2 = 2 Strict dips. Continue until failing the designated # of dips.
*When you fail take 1 minute of rest and resume on push ups until failure or 22 minutes.
Stretch and roll your chest and triceps after this one!
Elite Competition Class
1. Legless Rope Climb Test
For Time:
10 Legless Rope Climbs
2. ”Barbed Wire”
5 Rounds For Time:
400 Meter Run
8 Ring Muscle-ups
16 Kipping Deficit Handstand Push-ups (6″/4″)
24 Alternating Pistols
3. Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag
4. Midline
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups
Performance Power Train
Thursday, August 2, 2018
Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Press
Max 5
1xAMRAP @80%
**Spoto Bench press, the bar does NOT touch your chest. The bar is turned around about 2 inches above the chest.
GainCity:
T-Bar Rows Heavy
5×12
Ring Curls
5×12
Diamond Pushups
60 in as few sets as possible
**scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)
Afterburner:
10-8-6-4-2
DB Power Clean
DB Push Press
**10 DB power clean, 10 DB push press, 8 and 8, etc..
Prescribed weight goals -55’s for dudes, 35’s for ladies.
