Team Saturday

January 19, 2019

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) (65/45)
30 Toes to Bar (knees to waist)
30 Thrusters (95/65) (65/45)

150/105 Calorie Bike (105/75)

 

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) (75/55)
30 Toes to Bar (knees to waist)
30 Thrusters (115/80) (75/55)

150/105 Calorie Bike (105/75)

 

2 Rounds:

30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) (95/65)
30 Toes to Bar (knees to waist)
30 Thrusters (135/95) (95/65)

 

150/105 Calorie Bike (105/75)

 

Then:

 

Baby Shark Song

 

Baby Shark: Hollow Hold

Mommy Shark: Single Leg V-ups

Daddy Shark: Scissor Kicks (hands under tush)

Grandma Shark: Tuck Ups

Grandpa Shark: Toe Touches

Let's go hunt: Hollow Rocks

Run away: Mountain Climbers

Safe at last: Supermans

It's the end: get your tushes up!

 

 

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Friday, January 18th, 2019

January 18, 2019

Coach leads group through:

1 Min Jump Rope
30 Sec Shoulder Taps in High Plank
1 Min Jump Rope
30 Sec Hand Release Push Ups
1 Min Jump Rope
30 Sec Inchworms w/ Push Up
1 Min Jump Rope
30 Sec Push Ups

 

 

Burgener Warm Up with PVC or empty barbell (5 reps of each.)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch 

x 2

 

A. Power Snatch + Overhead Squat + Squat Snatch
Take 15 mins to build to a heavy complex.

* If you are not proficient at the lifts:

A. Power Snatch + 2 Overhead Squats

+
For Time:
21-15-9 Reps for Time
Squat or Power Snatches 95/65 
Push-Ups

 

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Thursday, January 17th, 2019

January 17, 2019

3min Z1

+

Crossovery Symmetry

+

Coach leads group through:

5 sec Hang from Pull Up bar 
10 Scap Pull ups 
10 Small hollow Arch Swings (butt tight no break at hips and try to push bar down on Hollow position)
8/side Cossack Squats no weight focus on stretch more than fast movement 
5/side Scorpions (laying on belly)

 

Bike Sprints
8 Rounds
0:20 on / 0:20 off
Alternate with a partner to accumulate max calories

 

rest 3 mins


AMRAP12
Row 300m / 250m
8 SA KB Clean
16 Erg Row Tucks
*(63-45-27 Double Unders )

*(complete a set of DU after each round)

 

rest 3 mins

 

AMRAP12
Ski 15 / 10 Cals
10 KB Bent Over Rows (es)
10 Single Leg V-Ups
*(21-15-9 Burpees)
*(Complete set of reps after each round)

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