Wednesday, November 13, 2019

November 13, 2019

3min Z1

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Crossover Symmetry

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Coach leads group through:

:40 Work/:20 Rest and Rotate 
Samson Stretch (round 1 = L, round 2 = R)
Heel Taps Up and Over Kettlebell (video)
SA KB Strict Press Right Arm
SA KB Strict Press Left Arm

SA KB Upright row Right Arm

SA KB Upright row Left Arm

x 2 rounds

 

then:

 

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
1 Clean Lift-Off Below the Knee +
1 Clean Lift-Off Above the Knee +
1 Muscle Clean +
1 Push Press

Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

B. 5:00 – 10:00 – Every 1:00 x 5 sets:
1 Clean Lift-Off Below the Knee +
1 Clean Lift-Off Above the Knee +
1 Power Clean +
1 Push Jerk
Continue to build from Part B. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

C.11:00 – 21:00 – Every 1:00 x 10 sets:
1 Clean Lift-Off Below the Knee +
1 Clean Lift-Off Above the Knee +
1 Clean +
1 Jerk
Continue to build  from Part C. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

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CTB Jackie

1,000 Meter Row

50 Thrusters (45/35 lb bar)

30 Chest to Bar (scaled chin over bar pull-ups or banded pull ups - no ring rows.)

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Tuesday, November 12, 2019

November 12, 2019

Don't forget our "End of the Open" Happy Hour at Bobby Q's in Norwalk this Thursday @7pm!! There will be no 6:30pm Structure or 7pm WOD class so that we can all share a drink and close out the 2020 Open.

 

A. 0:00 – 9:00 – 9 minute EMOTM:
1 – 5/side Single Arm Dumbbell Z-Press
2 – 5/side Single Arm Dumbbell Upright Row
3 – 20-30 Banded Glute Bridge-ups (video)
Pick loads that are moderate that you can maintain. Use this as warm-up and activation work.

B. 9:00 – 21:00 – Every 2:00 x 6 sets:
5 Pause Dumbbell Bench Press + 20 Bent Over Reverse Dumbbell Flys
Bench Press build as heavy as comfortable. Pause at the chest for 2-3 seconds each rep. For Bent Over Reverse Flys focus on maintaining a good bent over position to work your erectors and hamstrings…get those scaps set back and down. Keep loading light-to-moderate, use a weight you can do strict for 10-15 reps, and then use your hips a little as needed to finish the reps out.

C. 22:00 – 30:00 – 8 minute AMRAP:
5/side KB Suitcase DL
30 hollow hold
10 Hip Bridge with Sliders (hips up!)
15 Banded Good Mornings
AMRAP for quality, not for time. 

D. 31:00 – 40:00 – 9 minute AMRAP

3, 9, 12, 15...

KBS (70/53) (35/53)

Strict TTB or K2E

 

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Monday, November 11, 2019

November 11, 2019

3min Z1

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Crossover Symmetry

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Coach leads group through:

2 minute Bike
1 minute Wall Sit
1 minute Hollow Hold
1 minute Prison Burpee (video)

x2 rounds

 

then:

 

A1. Back Squat

5 reps @ 60%

4 reps @ 65%

3 reps @ 70%

2 reps @ 80%

1 rep @ 90 or 90+ % (Got a 1rm in ya?)

A2. Tall kneeling banded face pulls x12-15 x 5 sets

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15 Minute AMRAP
5 Burpee Pull-ups
10 Single Arm DB Snatches (50,35)
20 double Unders

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