Friday, February 22nd, 2019

February 22, 2019

3min Z1

+

Crossover Symmetry

+
Coach leads group through:

Single arm lat stretch :30 L/R 

Seated DB Z press x 10

10 goblet squats

25m bear crawl

x 2 rounds

+

A. Open WOD 1.19

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots (20lb/10' - 14lb/9') (Scaled Masters 55 & up: 14lb/8' - 10lb/8')
19-cal. row

* The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

 

The following programming is optional:

 

B1. Single Arm DB push press

x4/side x 5 sets, 3 sec. lower each rep. Build.

B2. Barbell Bent over row, x4-6 reps x 5 sets, 4sec. lower 2sec. hold @ chest. Build

 

Finisher if time allows:

3 rounds

:30 arch hold holding PVC pipe

Lateral small banded steps x 10/side

 

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Thursday, February 21st, 2019

February 21, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

:30 on/:10 off
Medball Toe Taps
Medball Deadlifts
Medball Thruster Toss
Medball Burpee to Overhead

x 2 Rounds

 

then:

 

5 Minutes of Row
4 Minutes of Bike
3 Minutes of Ski
2 Minutes of Double Unders
1 Minute of Burpees

Rest 3 Minutes

1 Minute of Burpees
2 Minutes of Double Unders
3 Minutes of Ski
4 Minutes of Bike
5 Minutes of Row

 

If time allows:

15 wall ball abmat sit ups

20 pair mountain climbers

15 elbow plank arch ups left/right

x 3 

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Wednesday, February 20th, 2019

February 20, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

TBD Brittany

 

then:

 

A. E2MOM 10 Push Press - work up to tough triple in 5 sets.

+

 

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105) (115/80)

27/21 Calorie Bike (scale to 21/16)

 

Rest 5 Minutes

 

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95) (95/65)

27/21Calorie Bike

 

Rest 5 Minutes

 

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85) (75/55)

27/21 Calorie Bike

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