Sunday

December 17, 2017

 

WOD

3min Z1

+

Crossover Symmetry

+

Choose 3-4 dynamic warm-ups that will prepare you for what you choose next.

 

then

 

Skill and drill 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
“Fight Gone Bad….(ish)”
1 minute wall ball
1 minute sDHP, 75/55
1 minute box jumps, 20″
1 minute S2OH, 75/55
1 minute calorie row
x3 rounds

**Teams of 2 are going to cycle through this workout, doing 1 minute on / 1 minute off for 3 total rounds and max reps. P1 will do 1 minute of wall balls, then P2 will do 1 minute of wall balls, etc… for 3 total rounds

 

SWEAT

8 min AMRAP

15 Hand-Release Push ups
12 Russian KB Swings, 72/54lbs

 

Rest 3 mins

 

8 min AMRAP

3 DB Hang Power Cleans (Choose weight)
6 Push ups
9 Air Squats

 

Rest 3 mins

 

8 min AMRAP

8 Dumbbell Push Press, 35/20lbs per hand
50 Double Unders
8 Burpees

 

Rest 3 min

 

8 min AMRAP

5 V-ups 

5 Toe touchs

50m KB Farmers Carry

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Team Saturday

December 16, 2017

EMOM 8 with a partner
1. P1 15/12 Cal Row
2. P2 10 Plank Knee to Elbow each side (video)

switch
3. P1 15/12 Cal Row

4. P2 15 Hand release push ups

switch

 

then:

 

Teams of 3:

Cumulative Reps for the Following (one person working at a time):

40 DB Squat Cleans (40)(30)
50 Pull-ups
40 DB Push-Press (40)(30)
50 KB Goblet Squats (70)(53)
40 DB Burpees (40)(30)

 

Then Relay (Buy-in for relay is 10 HSPU)
500m Row 

Then Relay (Buy-in for Relay is 20 Jumping Lunges)
25/20 cal

 

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Friday

December 15, 2017

3min Z1

Crossover Symmetry

+

Coach leads group through:

10 banded good mornings

10 banded side steps
20 Alternating Plank Hold Shoulder taps

x 3 rounds

 

A1. Deadlift; 50×3, 60×3, 70×3, 80×1.1.1.1 x 2 (rest 10sec.) rest 60. focus on loading positions
A2. Push Press w/ 4 sec. lower x 4 x 5

 

then:

 

21-15-9

Thruster (95/65)

Pull-ups

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