Wednesday, September 18th, 2019

September 18, 2019

3min Z1

+

Crossovery symmetry, foam rolling, banded stretching, etc.

+

Coach leads group through:

5 Snatch DL

5 Snatch High Pulls

5 Hang Power Snatch

5 Behind the neck Snatch Grip PP

5 OHS

1 round with a PVC

+

1 round with an empty bar

 

A. 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch
Start around 50% of your 1RM. Reset on the floor between each rep. Use this as warm-up/positional work. Build as you go.

B. 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch
Continue to build loading from Part A. Reset on the floor between reps.

C.14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch
Continue to build from Part B.

+

AMRAP 10
40 Double-unders
20 Alternating Overhead BB Lunges 75/55
10 Power Snatch 75/55

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Tuesday, September 17th, 2019

September 17, 2019

 

WOD:

3min Z1

+

Crossover Symmetry, foam roll, banded or static stretches

+

Coach leads group through:

10 hanging scap retractions

Seal Walk x one length

10 hollow rocks

Seal Walk x one length

8 SA Strict Press L/R

x 2 rounds

 

then:

 

A. 0:00 – 14:00 – Every 2:00 x 7 sets:
1-2 Rope Climbs or 2-4 Rope Sit-to-stand + 10-15 Push-ups + 10-20 second Hanging L-Sit/Knee Hold
Pick rep counts that you can maintain in unbroken sets and leaving you with at least 30 seconds of Rest. Focus on fast transitions between movements.

B. 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Plank Rows + 15 V-Ups
Push Press taken from the floor. Build. Plank Rows are total reps, so 5/side, work them heavy. V-Ups focus on straight legs/locked out knees, if this means you can only touch your knees/shins that’s fine, don’t break the position.

C. 30:00 – 40:00 – Every 2:30 x 4 sets:
500m Row
We want you getting some rest, so scale distance as needed based on your ability.

 

STRUCTURE:

Warm-Up:
400m SB Carry
SB/Ball Hold & Press
Banded Row & Hold
Seated Banded Pull-Downs

Strength:
A1. DB Z-Press, x10-12 x 4
A2. KB Gorilla Rows, x14-16 (alt) x 4
A3. Farmer's Carry, x100ft x 4

WOD:
10 SB Squats
50ft Sled Drag
50ft Sled Push
10 SB Press
Rest 1:1 x 5

Then...

Partners:
Complete 60 Cal AB
*Other Partner SB Hold for max stability & tension

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Monday, September 16th, 2019

September 16, 2019

3min Z1

+

Crossover Symmetry/foam roll/static stretch

Coach leads group through:

Bear Crawl x 1 length

20 cross body mountain climbers

Bear Crawl x 1 length

12 weighted SL DL L/R into 10 goblet squats

x 2

 

then:


Every 3:00 x 7 sets:

A1. 3 Pause Back Squats @ 60% of 1RM

A2.10 Jumping Medball Squats

A3. 20 second Sprint on Assault Bike
We will be working in partners or groups of three for this to share gear. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping Medball Squats use your normal Wall Ball weight and hold in the bear hug position.

+

AMRAP 12

30 KBS (American)

30 Wall Balls (20/14)

*Every minute on the minute 4 burpees

 

 

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