Tuesday, December 18th, 2018

December 18, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 Supermans

10 Hollow Rock

10 Heavy-ish KB DL, shoulders internally rotated.

50m SA OH KB walk L/R

x 2 rounds

 

Then:

 

A. Deadlift, 3 x 5 sets. Build

B. Barbell Strict Press x 8-10 x 3 sets

+

1000m Row or 800m Run (you choose!)
75 Wallballs
150 Double Unders

 

 

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Monday, December 17th, 2018

December 17, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Burgener Warm up w/ PVC:

5 Down and up

5 Elbows high and outside

5 Muscle snatch

5 Power Snatch land

5 Snatch drop

5 Hang power snatch 

x 2 rounds

 

then:

 

A. Every 1:30 X 7 Sets: 2 Hang Snatch + Overhead Squat
Warm-up as needed. Start around 60% of your 1RM. Build. No dropping the bar between reps. 

B. Every 1:30 X 7 Sets: 2 Hang Cleans + Jerk
Warm-up as needed. Start around 60% of your 1RM. Build. No dropping the bar between reps. 

+

3 Rounds
10 Power Snatches (115/80) (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

 

Finisher:

5 straddle ups

10 v-ups or scale to single leg v-ups

15 russian twists

rest 1 min

x 3 rounds

 

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Sunday

December 16, 2018

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 must complete the following:
10 rounds
8/6 cal on assault bike
4 burpee box jumps. 24/20″
1 rope climb

P1 does a full round, then P2 does a full round for 10 rounds each. 

 

STRUCTURE: TBD

 

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.

 

WESTPORT BARBELL: TBD

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