Sunday

January 19, 2020

Please note our Structure class is canceled today.

 

WOD:

Gymnastics with Britt

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For time:
15 Power Cleans 185/125 (135/95)
4 legless rope climbs (rope climb)
12 Power Clean
3 Legless Rope Climb 
9 Power Clean
2 Legless Rope Climb
6 Power Clean
1 Legless Rope Climb

*Share the ropes! I go, you go, if it's a busy class. You'll need the rest anyway.

 

SWEAT:

7 minutes with 2 minutes rest:

1. 500m row buy in, remaining time: AMRAP of 10 DB strict press, 20 DB weighted reverse lunges (10 pairs)

2. With a medball - 20 russian twist, 20 single leg v-up - tough toe with ball, 10 elbow plank with alt hand touch. (video)

3. With one moderate to light KB: 5 SA KBS L/R, 5 thrusters per side, 5 goblet lateral lunge per side.

4. 10 pair of db bicep curls, using the same db, 10 pair of single leg deadlift, w/ DBs - 10 DB squat thrust, no jump.

5. 100' sandbag carry (heavy), 10 burpees

 

 

WESTPORT MUSCLE: 

A1. Barbell Incline press x 5 reps x 4 sets

A2. Narrow grip seated row x 8 reps x 4 sets

Rest as needed

B1. DB Flat bench press x 10 reps x 4 sets

Rest as needed

B2. Wide grip Barbell row x 10 reps x 4 sets

Rest as needed

C1. DB tricep extensions x 10 reps x 4 sets

C2. Barbell curl x 10 reps x 4 sets

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End with leg crank & Core:

4-5 rounds:

20 sec air squat 

20 sec lunge in place

20 sec jumping air squats 

20 sec jumping lunges

Rest 40 sec

20 sec Sit ups

20 sec Russian twist

20 sec hollow hold

20 sec single leg v-ups

Rest 40 sec

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Partner Saturday

January 18, 2020

With a partner:

A1. DB floor press x 12

A2. Barbell bent over row x 10 

x 4 rounds

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With a partner:

4 rounds of:

1,000m row or 60 cals AB

30 T2B

30 deficit push ups, 45# plates

30 kb swings, 70/55#

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Friday, January 17th, 2020

January 17, 2020

Coach leads group through:

In 3 minutes
Bike 15|12 Cals 
AMRAP Banded Good Mornings

 

Rest :30 seconds

 

In 3 minutes
100 Double Unders or 150 Single Unders
AMRAP Seated DB Strict Press

 

then:


E2MOM14
3 Deadlifts
Start around 65-70%. Build as you go!

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3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
21/15 Cal Ride or Row

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Cal Row or Ride

 

*Burpee beside the dumbells, then hop laterally over.

** SA DB snatches are supposted to be HEAVY

*** If you ride first, row on the last piece and vice versa.

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