Tuesday

October 17, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Worlds greatest stretch (one time through, :10 in each position.)

then

25m crab walk

25m seal walk

25 jumping jacks

x 2 rounds

 

A1. Back Squat @ 42×1 x 4 reps x 5 sets @ same weight as last week (testing this soon - be patient)

A2. Supinated Barbell bent over row @ 3020 tempo x 6-8x 5 sets **add 10% from last week
+
:90 on / :60 off x 10 rounds
5 burpee pull ups
100m sprint
amrap double under

**scale up to CTB

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Monday

October 16, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

50m OH SA walk R/L

25m walking lunge with torso twist 

25m bear crawl

x 2 rounds

 

then:

 

A1. Single leg RDL x 5-7/side x 4 **look to use heaviest weight from last week for every set.
A2. Tall Kneeling single arm DB press x 5-6/side @ 3030 tempo x 4 sets

+

"Nasty Girls"

3 rounds for time of:

50 x Squats
7 x Ring Muscle-ups
10 x Hang power cleans 135/95 


Scaled:

3 rounds for time of:

50 x Squats
9 x Pull-ups
15 x Dips (Ring or otherwise)
10 x Hang power cleans - scaled weight

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Sunday

October 15, 2017

WOD

Warm-up: Pick 3-4 dynamic movements that will warm you up for what follows.

 

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:
You go / I go for each round for total work time
15 Hang Power Cleans, 95/65
15 S2OH, 95/65
15 lateral burpees over the bar
15 thrusters for time, 95/65
15 cal row
x3 rounds

Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2 does 15 HPC, etc…

 

SWEAT

In 7 minute blocks with 2 minutes of rest:

1. :20 AB Sprint, :40 AB easy ride

2. With one KB: single arm push press 5/side, single arm thruster 5/side, single arm OH squat

3. 20 pairs of mountain climbers, :30 ring plank, 10 no push-up burpees

4. 10 bicep curls, 10 pair of bicycle, 10 verticle toe touches. (video here.)

5. Row 150 meters, 20 double unders, 10 heavy russian KBS.

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