Thursday, August 9th, 2018

August 16, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

45 seconds work/:15 Rest
– Single Unders
– Hollow Rocks
– Single Unders
– Side Plank Raises (Right)
– Single Unders
– Side Plank Raises (Left)

 

then:


90 Second Max Row for Distance
Rest 90 Seconds
x 5 rounds

 

rest 3 mins

 

60 Ab-Mat Sit-Ups
30 KB SDHP
30/20 AB Cals

 

Rest 3 Minutes

 

30/20 AB Cals
30 KB SDHP
60 Ab-Mat Sit-Ups

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Wednesday, August 15th, 2018

August 15, 2018

3min Z1

+

Crossover Symmetry

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Coach leads group through:

5 x SA DB High Pull L/R

5 x SA DB Seated z-press (video)

8 DB Goblet squats

10 HR push ups

x 2 rounds

 

A1. DB walking lunge steps x 50’ unbroken x 3 sets
A2. Laying heal slides x 6-10 reps x 3 sets
A3. Feet fixed ring row x 6-10 reps @ 2020 tempo x 3 sets
+
30-20-10-20-30
Wallballs
Kettlebell Swings 53/35

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Tuesday, April 14th, 2018

August 14, 2018

3min Z1

+

Crossover Symmetry

Coach leads group through:

Partner up

P1: 200m run

P2: RKBS

switch

P1: 200m run

P2: Air Squats

switch

P1: 200m run

P2: walking lunges

 

then:

 

A1. Sumo DL from Risers (concentric only here- dump from the top); 70% for 3 singles x 3 sets

A2. Half kneeling bottoms up KB press x 8/side x 3 sets
A3. 10 banded good mornings
+
10 minute amrap
21/15 cal AB
15 DB Dead lifts @ 55/35# per hand
9 push ups

Rest 3 minutes

800m run

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