Monday, April 22nd, 2019

April 22, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m walking lunge with thoracic twist

25m toy soldiers with alternate toe tap

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds

 

then:

 

A. 0:00 – 10:00 – Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges
Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

B. 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats
Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

C. 18:00 – 26:00 – Every 2:00 X 4 Sets: 5/Side Single Arm Dumbbell Front Squat
Feel this one out. Load as heavy as comfortable. Perform all reps on 1 side then switch to the other side.

+

1 minute amrap

3 burpee box jumps, 24/20"

6 DB Power cleans, 50/35# per hand

amrap double unders

1 minute rest

1 minute AB @ hard effort

1 minute rest

x5 rounds

*score is double unders and total calories on aB

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Partner Saturday

April 20, 2019

Event 1: 2-3 team GPP Relay

Perform the movement across the length of the box, five burpees at the end and sprint back to tag the next athlete.

 

Broad Jump

Bear Crawl

Walking Lunges

Fast Feet

Karaoke Left

Karaoke Right

 

Event 2: AMRAP20

Buy In:

150 meter Heavy SB Carry (Can break it up any way you like.)


Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)


At the same time, Partner B performs:

Max Wall Ball  (20/14 lb)
Partners rotate each round until time runs out.

 

Score is number of wallballs accumulated

 

 

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Friday, April 19th, 2019

April 19, 2019

Please note that our 5:30pm class is cancelled today. We have a 3:30pm AND a 4:30pm class scheduled just for today.

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m bear crawl forward

25m bear crawl backward

10 ball slams

10 med ball weighted cossacks

x 2 rounds

 

then:

 

A. 0:00 – 15:00 – Every 1:30 X 10 Sets:
1 Clean Pull +
2 Hang Power Clean +
1 Thruster
Warm-up as needed. Start around 50-60% of your 1RM. Build. Hang Position should be somewhere between top of the knee and hips.

B. 16:00 – 21:00 – 5 Minute AMRAP:
Max Complexes From “A” Above @ 70% Of Day’s Max
Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

+

10 Minute Up Ladder:
3 Hang Power Cleans 115/75
3 Bar Facing Burpees
3 Pull Ups
*Work structure is the following 3+3+3, 6+6+6, 9+9+9, 12+12+12, 15+15+15, and so on.

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