Thursday, December 5th, 2019

December 5, 2019

3 min Z1

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Crossover Symmetry, Banded Stretching, Foam Rolling

+

Coach leads group through:

P1 – 15/12 Cal Ski
P2 - 10 Uneven Push Ups on Med Ball (alternating)

Switch

P1 - 15/12 Cal Ski
P2 – Knee Tucks on Sliders
Switch

P1 – 10 Medball Thrusters
P2 – :30 Wall Sit
Switch

 

then:

 

10 Minutes Per AMRAP

AMRAP A
Ascending Ladder (by 2’s)
Ski Cals
KB Goblet Squats
Knees to Waist

 

rest 2 mins

 

AMRAP B
16 DB Weighted Bulgarian Split Squat (front foot on plate) (8 per side)
15/ 10 Cal Bike
14 KBS
15/ 10 Cal Bike
12 Half Kneeling KB Cross chops (video) (8 per side)

 

rest 2 mins

 

AMRAP C
500m Row
2 Rounds
10 L Sit DB Press
20 Tall Kneeling Banded Lat Pulldowns (video)

 

rest 2 mins

 

AMRAP D
30 Double Unders
15 Burpees
8 Heavy KB Suitcase Deadlifts

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Wednesday, December 4th, 2019

December 4, 2019

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 Goblet Squats

10 SA Strict Press R/L

4 Burpee Broad Jumps

6 slow release push ups

x 2 rounds

 

then:

 

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
1 Muscle Clean +
1 Tall Power Clean
2 Thruster
Start at a light weight. 

B. 5:00 – 17:00 – Every 1:30 x 8 sets:
2 Clean and Jerk
All reps are full Squat. These are meant to be done with a reset in between and a 5-10 second rest between reps.

C. 17:00 – 22:00 – 5 minute AMRAP:
4 Bar Facing Burpees
2 Clean and Jerk @ 70-80% of today’s Heaviest
Use a weight that is difficult but that you are confident you can hit each rep.

+

For time:

30 Wallballs 20|14
15 Deadlifts 275|185
24 Wallballs
12 Deadlifts
18 Wallballs
9 Deadlifts

 

Optional extra work:

AMRAP 10
Strict Cindy

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Tuesday, December 3rd, 2019

December 3, 2019

Please be sure to check our FB and IG for weather related closures.

 

3min Z1

+

Crossover Symmetry, Banded Stretching, rolling

+

Coach leads group through part A as warm up:

 

A. 0:00 – 7:00 – 7 minute AMRAP:
10 DB Upright row + 10 Deadbugs w/Plate Overhead alternating L/R (Video) + 15 second Single Leg Glute Bridge-up Hold L/R
Perform with the intention of activation, not an AMRAP for time, but for quality. 

 

B. 8:00 – 17:00 – Every 1:30 x 6 sets:
5 x Pause Bench Press + 10 Alternating Dumbbell Plank Rows
Bench Press pause at the chest for 1-2 seconds each rep. Plank Rows are 5/side total, alternate arms each rep. Build each set.

 

C. 18:00 – 25:30 – Every 1:30 x 5 sets:
5/side Single Arm Z-Press + 10 Supine Bar Rows (video)
Scaled with feet on the floor, higher level of difficutly with feet elevated.  Build on the Single Arm Z-Press. If you want to challenge yourself, put a plate on your chest for the Bar Rows.

 

D. 26:00 – 36:00 – Every 2:00 x 5 sets:
10 Seated Plate Overhead Tricep Extensions +
Side Side Plank + 10 Leg Lift L/R (video)
10 Bicep Curls
For quality, not for time. Scale reps as needed if you can’t get this done in 2 minutes. Pause at the top of the Row for a second on each rep. .

 

E. 36:00 – 50:00 – 4 minute AMRAP:

12 wallballs 20/14

9 burpees

6 sit-ups

 

rest 2 mins

 

repeat.



 

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