Friday, February 21, 2020

February 21, 2020

Coach leads group through:

Partner Up!
1:00 on/:15 Rest & switch
P1- Bike
P2- Hollow Hold
Switch
P1- Bike
P2- Overhead Barbell Hold (hands in pressing grip)
Switch
P1- Bike
P2- Barbell Good Morning
Switch

 

then:

 

Take 10 mins to build to a heavy Hang Squat Clean

+
AMRAP 12:
30 Double Unders, 1 Hang Squat Clean 155/105 (135/95)
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans

Finisher you choose - or do both:

21-15-9
Cals Bike
Abmat Sit Ups

 

and/or 

 

21-15-9
Row
T2B

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Thursday, February 20, 2020

February 20, 2020

WOD:

Coach leads group through:

With a partner:
Partner 1-
100m Row Without Straps
100m Row, Legs Only
100m Row, Arms Only
200m Row

 

Partner 2-
Couch Stretch

Downward Dog

Tabletop Stretch

 

Switch x 2 rounds each


E3MOM 9
1. 15 Burpees
2. :30 Slider Mountain Climbers
3. 15 RKBS Heavy

 

rest 2 mins

 

E3MOM 9
1. 15/12 Cals Row
2. 20 V-Ups
3. :30 Sec Weighted Wall Sit

 

rest 2 mins

 

E3MOM 9
1. 15/10 Cals Bike
2. 30 Jump Lunges
3. :30 Sec Hollow Hold

 

rest 2 mins

 

E3MOM 9
1. 10 x 50’ Shuttle Sprints
2. 100’ Bear Crawl
3. 30 Sec Slam Ball Squat Hold  30/20

 

STRUCTURE:

Warm-Up:

8 Min Clock:  

AMRAP for QUALITY

300m Row, Supinated

200ft SB Carry

100ft Tempo Bear Crawl

50ft Burpee Broad Jump

 

then:

 

(5-6 Sets)

A1.  Zercher Floor Squats, x3-5 Reps

A2.  SB Floor Press, Max Reps to Action

A3.  Rope Sled Pull, 50ft

+

5 Minute Ladder
2, 4, 6, etc...

SB Squats
Russian KBS
Burpee Over SB

REST 3 MINS

then...

REPEAT Ladder going back down :)

 

Post-WOD:

5 Min

Nasal Breathing on Rower/Ski

or

Nasal Breathing Passive Stretching

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Wednesday, February 19, 2020

February 19, 2020

WOD:

Coach leads group through:

10 PVC Pass Throughs

10 PVC OHS

10 PVC Prone Pass Throughs

10 PVC Hollow rock

x 1 round 

+

10 Push up to Scap retraction

25' Bear Crawl

20 Mountain climbers

25' Reverse Bear Crawl

x 2 rounds

 

then:

 

A. Every 1:00 x 8 sets:
Muscle Snatch +
Above the Knee Pause Hang Power Snatch +
Snatch Push Press +
Pause Overhead Squat
Warm-up as needed. Start light, 50% or so of your 1RM. Build as you go, but this should be a skill and positional focus work. The Hang Power Snatch should be initiated from a Dead-stop at the top of the Knee, NOT a fluid down and up motion.

B. 8:00 – 16:00 – Every 1:00 x 8 sets:
Muscle Clean +
Above the Knee Pause Hang Power Clean +
Push Press +
Push Jerk
Start with the loading you end your Snatch complex with. Continue to build. Same position and standards for the Pause the Hang Power Clean as above.

C. 16:00 – 21:00 – Every 1:00 x 5 sets:
4 Dumbbell Power Cleans +
4 Dumbbell Split Jerks (Alternate Legs)
Perform this as a Complex. Build if comfortable, however, make sure the footwork and positioning is good on the Split Jerks. (2 DBs)

+

3 Rounds
20 Box Jumps 24/20
20 Chest to Bar Pull-ups
20 Wall Balls 20/14

 

WESTPORT MUSCLE:

A. Back Rack Barbell reverse lunge x 8/leg every 2 mins x 5 sets

*build in weight per set

B. 5 sets:

10-12 reps Glute bridge DB Floor Press @20x1

Rest 30 sec

6-8 Incline Prone DB Row @40x1

Rest 30 sec

Diamond Push ups or regular @2020 tempo x 10-12 reps 

Rest 1 min 

C. 10 min Grinder:

8 Double KB Deadlifts

100ft Filly Carry/arm (front rack KB and one in Farmer carry portions then switch at 100ft)

10 Pull ups

 

 

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