Sunday

September 24, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Choose 3-4 dynamic movements that prepare you for what you choose to do next.

 

then

 

Skill and drill 12-15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
- If you missed a strength session from the week, you can also make that up in this section.

 

then

 

Teams of 2 must complete the following:
With a partner, complete as many rounds as possible in 20 minutes of:
6 DB hang power cleans (each) @ 50/35#
9 sit ups (each)
9 cTB pull ups each or (3) muscle ups
100-ft. DB front rack carry (each) @ 50/35#

 

SWEAT

With a partner: 

:45 seconds of each movement, your partner will be completing :45 seconds of either rowing or riding the AB you will both have :15 to switch and then move on to the next movement. 

1. Air Squat

2. Push up to T stabilizaton

3. Mountain climbers

4. Abmat Sit ups or GHD sit ups

5. L-seated DB push press

6. Wall walks

7. Bicep Curls

8. Toes to bar

9. Med Ball Cleans

10. Slow negative strict pull ups

11. Banded tricep pull downs

12. Hollow rocks

13. 25m Shuttle runs

 

 

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Partner Saturday

September 23, 2017

 

1. In teams of 3

10 mins of:

P1 = :30 sprint on Air Bike

P2 = rest

P3 = :30 plank hold

 

Rest/set-up 5-7 mins

 

2.

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

 

Partner A runs 400M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

 

Partner A runs 400M Partner B does AMRAP Double Unders Switch and repeat.

 

Partner A runs 400M Partner B does AMRAP Burpees Switch and repeat.

 

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

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Friday

September 22, 2017

WOD

Run 400m w/ Medball

+

Crossover Symmetry

+

Coach leads group through:
35 Hollow Rocks
30 Russain twists with Medball
25 Sit-ups
20 Supermans

x 2 rounds

 

Hero WOD
“Rankel”
20 Minute AMRAP
6 Deadlifts (225/155) (185/115) (135/75)
7 Burpee pull-ups
10 Kettlebell swings (70/53) (53/35) 
200m sprint

 

SWEAT

Run 400m w/ Medball

+

Crossover Symmetry

+

Coach leads group through:
35 Hollow Rocks
30 Russain twists with Medball
25 Sit-ups
20 Supermans

x 2 rounds

 

Hero WOD
“Rankel Scaled”
20 Minute AMRAP
6 Pair of Single leg KB RDL (total of 12)
7 Burpee pull-ups
10 Kettlebell swings (53/35)
200m sprint

 

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