Monday, October 14th, 2019

October 14, 2019

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 KB squat to press out

8 half kneeling bottoms up KB press L/R

10 KB russian twists

10 alt. walking lunges with thoracic twist

x 2 rounds

 

then:

 

A. Every 2:00 x 5 sets: 5 Front Squats
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. Every 2:00 x 5 sets: 5 Back Squats
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

C1. DB Torso Row (video) x 8/side x 4 sets

C2. DB front delt raise x 10 x 4 sets

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7 minute Up Ladder:
3 Dumbbell Deadlifts 50/35
3 Box Jump Overs 24/20
Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up.

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Sunday, October 13th, 2019

October 13, 2019

WOD

Gymnastics with Britt

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AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

 

SWEAT

10 min EMOM

EVEN: 10 Wall Ball

ODD: 10 Push ups

 

3 min rest

 

10 min EMOM

EVEN: 12 KBS

ODD: 50 DU

 

3 min rest

 

10 min EMOM

EVEN: 2 wall walks,

ODD: 30 mountain climbers

 

3 min rest

 

10 min EMOM

EVEN: 20 alternate elbow bicycles

ODD: 10 hollow rock, 10 supermans

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Saturday

October 12, 2019

1. Fun social warm up - Air Squat Flip Cup

- The two teams stand across from each other with a line of boxes separating the two

- Each person is paired up with someone else on the other team

- You must use only your fingers to flip the red solo cup, so that it lands face down

- Once a team member has successfully flipped the cup the entire team must complete 4 air squats and then the next team member attempts to flip their cup

-v This keeps going until one team has flipped all of their cups and completed all their burpees

 

2. Teams of 2:

2K row (shared)

100 shared pull ups

100 shared push press, 40/25# per hand

100 shared T2B

100 shared HR push ups

2K row (shared)

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