Wednesday, October 17th, 2018

October 17, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 Goblet Squats

10 light ball slams

16 reverse lunges with high knee (video)

10 hanging scap retractions

x 2 rounds

 

then:

 

EMOM12
Odd- 2 Front Squats 85-90%
Even- 5 Strict Toes to Bar or Straight Leg Raises
+

60 Calorie Row
50 Wallballs
40 Box Jump Overs

+
Finisher:

Barbell curls x 10×2
side lying DB ext. rot. x 10/side x 2

Leave a Comment:

Add Your Comment/Photo Here...

Tuesday, October 16th, 2018

October 16, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Prone I.Y.T x 5/direction x 2 (video)

SA bottoms up kb press x L/R x 2
SA KB oh walk x 50m
10 SA KB swings L/R

x2

 

then:

 

A) Jerk (from rack)
10 minutes of skill work, building on last week.
Looking to hit a good comfortable single.

B) Tall kneeling DB hammer curls x 12
Tricep kickbacks x 12

x 3 rounds

+
15 minutes AMRAP, ascending ladder:
3 hang squat cleans @ 50% of bodyweight
3 burpees over the barbell
3 pull ups
6 hang squat cleans @ 50%
6 burpees over the barbell
6 pull ups
9/9/9
12/12/12
etc..

Leave a Comment:

Add Your Comment/Photo Here...

Monday, October 15th, 2018

October 15, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:
Lateral banded step overs x 10/side @ knee height for band
Dead bugs x 10
Bird dogs x 10
Banded good mornings x 10

x 2 rounds

 

then:

 

A1) KB Single Leg Romanian Deadlift (back foot to the wall. video)
4020 tempo x 6 reps /side x 4 sets 

A2) Barbell Strict Press
work up to an 8 rep max in 4 sets

A3) Small Banded Lateral Steps
10/side x 4 sets

+

4 Rounds:
1 Minute Wallballs (20/14)
1 Minute SA Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |