Monday, August 19th, 2019

August 19, 2019

WOD:

Coach leads group through:

25m walking lunge with thoracic twist

25m weighted tip toe walk

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds

 

then:

 

A. Squat Clean - In 12 mins work up to a good single @ around 80% feel then hit 4 good reps at this weight.

B1. DB lateral cross body step ups (video) 20/18/12" box:

3-5/side x 3 sets, rest :10 bt. legs

B2.  10 DB bent over rows

+

Every 5 minutes complete the following 

500m row

20 kb thrusters, 35/24# per hand

55 double unders

*each round should be around 3:30-4:00

**adjust distance or reps to make sure this happens

***look to keep all times the same for all rounds

x 4 rounds

 

Quick Hiit:

1 pair of DB, One Air Bike

:30 DB Thrusters

:30 AB
:30 Bent Over Row

:30 AB

:30 DB Lunges

:30 AB
:30 DB Bicep curl to OH Press

:30 AB
:30 DB Russian Twists

:30 AB
:30 Man Makers

:30 AB

:30 Tricep Kick Backs

:30 AB

Rest 2 mins

x 3 rounds

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Sunday

August 18, 2019

WOD:

Gymnastics with  Britt

 

then:

 

 

Teams of 2 must complete the following:
100 power clean 95/65
100 kipping hSPU or hand release push ups
100′ farmers walk, 70/55# (5x each)
100/80 cal bike

*break it up anyway you want to

 

STRUCTURE: TBD

 

SWEAT

12 min EMOM

Odd: 8 no push up burpees, 20 mountain climbers

Even: 30 double unders

 

10 min EMOM

Odd 10 Pull ups or ring rows

Even 10 bicep curls, 10 tricep kickbacks

 

AMRAP in 8 Minutes

21 Hand-Release Push ups
15 KB Swings, 53/35lbs
9 Toes-to-Bar

 

AMRAP in 6 Minutes

5 v-ups

10 abmat situps

5 side plank ups left

5 side plank ups right

 

 

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Partner/Team Saturday

August 17, 2019

1. In teams of 2 (mini partner Kalsu)

On the minute:

One partner will complete 5 burpees and perform max rep thrusters on the minute. (95#/65#). After one minute rotate with your partner who will complete 5 burpees then max rep thrusters as able during that minute. At the beginning of the next minute switch with your partner and continue to perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

 

rest 5 minutes and set up for:

 

2. In teams of 4:


1000m Row (Switching every 250m)
1200m Running (switching every 300m)
100 Burpees
100 Kettlebell Swings (1.5,1)
100 Pull Ups
100 Double Unders
1200m Running (Switching every 300m)
1000m Rowing (Switching every 250m)

* 30 minute time cap

 

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