Thursday

August 17, 2017

A. BTN Sn Push press x 1 + Push Jerk x 1 + OHSQ x 1 x 10 sets – building from last week (10 minutes)
+
10 double kb front rack squats
:60 sec. burpees
rest 60sec.
x3

 

10 DB strict press
100m row sprint
rest 60sec.
x3

 

5 minutes
1 rope climb
20 flutter kicks
50′ front rack carry

Leave a Comment:

Add Your Comment/Photo Here...

Wednesday

August 16, 2017

WOD

400m run

+

Crossover Symmetry

+

Coach leads group through:

15: bend arm hang

5 x chin over bar to 4 count negative release

10 hollow rocks

x 3 rounds

 

then:

 

A1. Suitcase DL x 10/side x 3 (Use KB for this)

A2. DB bench press x 10×3
A3. reverse bear crawl x 25m x3 
+
9 box jumps, 24/20”
15 double kb russain swings
21 ball slams, 30/20#
rest 60sec.
x4 rounds

 

rest 5 minutes

 

10 sec AB sprints with 5 sec lead in
rest 90 seconds
x5 rounds

 

SWEAT

EMOM 12:

EVEN: 3 shuttle runs, 2 burpees

ODD: 10 slow banded pull ups

 

2 min transition

 

EMOM 8:

EVEN: :20 sec AB sprint/:40 sec easy ride

ODD: 10 pistols using the bike for stability if needed

 

then:

 

AFAP

30 Kettlebell Swings
30 Knees-to-Elbows
30 Wall Balls 20/14
30 Squat thrust jump to a 45lb plate

30 Box Jumps 24/20

Leave a Comment:

Add Your Comment/Photo Here...

Tuesday

August 15, 2017

WOD

100 DU

+

Crossover Symmetry

+

Coach leads group through:

25m seal walks with sliders

25m crab walk

10 kb weighted cossacks

x 2 rounds

 

then:

 

A1. Double kb front rack bulgarian split squat x 7-9/side, rest 30
A2. Strict Pull ups @ 31×1; 5-10 reps, rest 30 (scale to feet elevated ring rows with same rhythm.)
A3. Powell raise x 8/side, rest 30 (video)

x 3-4 rounds depending on time
+
At the top of every 6 minutes
600m run
30 wall balls, 20/14#
x 4 rounds

Leave a Comment:

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