Monday, September 24th, 2018

September 24, 2018

5 min DU practice

+

Crossover Symmetry

+

Coach leads group through:

25m walking lunge with thoracic twist L/R

25m high knee skip back

10 push ups with slow alternate shoulder taps

10 seated wall angels

x 2 rounds

 

A1. Front Squat @ 3 sec. lower , 2 sec. pause, speed up for 3 reps x 4 sets
A2. Single arm kb row @ 3 sec. lower, 2 sec. hold @ back x 5/side x 4 sets
A3. Side lying DB ext. rot. x 8/side x 4 sets (video)
+
2 minutes on / 2 minutes off x 5 rounds
12/9 cal row
12 wall balls, 20/14#
9 pull ups
Max burpees

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Sunday, September 23rd, 2018

September 23, 2018

WOD

3min Z1

+

Crossovery Symmetry

+

Pick three to four dynamic movements that will warm you up 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 must complete the following:
For total time:
40/30 cal on AB
40 T2B
40 box jump overs, 24/20”
Rest time = 1/2 work time
3 rounds

 

Then right in to:

 

2 rounds
500m row 
40 Burpees

*Split all work evenly

 

STRUCTURE: TBD

 

SWEAT

In 7 minute blocks with 2:00 transition/rest:

1. 100m sprint, high knee skip back, REPEAT!

2. 5 pull-ups, 10 push-ups, 15 air squats

3. With a light KB, 5 single arm push press per side, 5 thrusters per side, 5 OH squats per side 

4. 5 hollow rocks, 5 supermans, 5 straddle ups

5. 10 bicep curls, 10 pair of jump lunges, 20 jumping jacks 

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Partner Saturday

September 22, 2018

5 min GPP Warm-up: Coaches choice

 

then:

 

Teams of 2:
Buy-In: 2000 Meter Row/1.2 miles on AB
4 rounds:
8 Rope Climbs (Sub 2 x rope pull ups to standing for 1 rope climb)
10 Bear Complexes (135/95) (115/75)
Cash-Out: 2000 Meter Row/1.2 miles on AB

*Bear Complex: 
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

**Split all work evenly

***40 min timecap

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