Thursday, January 18th, 2017

January 18, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 cossacks

10 cat cow

10 alternating cross extensions (video: holding a two count on each extension.)

10 jumping air squats

x 2 rounds

 

then:

 

5 mins of row tech in to:

250m x 5, rest 2 mins between each set. The goal here is for each row to be a steady state row, keeping the same LOW stroke rating the entire time. Think 24 strokes per minute. 

 

then:

 

45 Calorie Row

35 Box Jumps #24/20 with a step down

80 Hand Release Push-ups

35 Box Jumps #24/20

45 Calorie Row

*if there are more than 8 people, stagger the start by 3 mins.

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Wednesday, January 17th, 2018

January 17, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

with a partner - 
P1: 15/12 Cals on Rower
P2: Strict Pull Ups 
Switch
P1: 15/12 Cals on Rower
P2: Reverse Lunges
Switch

 

then:

 

A. Slow Squat clean x 3 reps (building)
B. Slow Squat clean from pause @ knee x 3 reps (building)
C. Clean x 3 reps
(Try to add weight for C by 5-10%)
After each set in A and B do 1 TGU per side @ moderate weight
+
8 minute amrap
30 squats
20 ball slams, 30/20#
10 burpees

Rest 2 minutes

 

On the 2 minutes:


10 sec. aB sprints @ max effort
X6 minutes

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Tuesday, January 16th, 2018

January 16, 2018

3 min Z1
+
Crossover Symmetry
+
Coach leads group through:
10 wall angels
7 squat press outs with a light KB or DB
3 wall walks
x 2 rounds
 
then:
 
A1.  Double KB Single leg RDL x 6/side x 4
A2.  Seated BB Z-press @ 2020 x 8-10×4 (video focus on lat engagement)
A3.  Heavy SA farmers walk 100’/side x 4
+
Top of every 5 minutes for 4 rounds
15 x DB Clean and Jerks 40/25# per hand
600/500m row

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