Thursday, September 20th, 2018

September 20, 2018

Every 8:00 X 5 Sets:
600m Run (out the door to the post road and back x 2)
+
Set 1 – 60 Single Arm Dumbbell Push Press 35/20
Set 2 – 60 Pull-Ups or Jumping Pull Ups
Set 3 – 60 Kettlebell Swings 70/53 (53/35)
Set 4 – 60 Box Jump Overs 24/20
Set 5 – 60 Wall Balls 20/14
*For the Single Arm Push Press perform as 30/side broken up however you like.

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Wednesday, September 19th, 2018

September 19, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 hollow rock

10 supermans

:30 couch stretch

:30 pigeon L/R

x 2

 

A1. Single leg box squat x 5/side x 5

*add weight if you can, we are working on the eccentric and concentric this week – goal is 4020 tempo per rep (video)

**choose a target that allows your knee to bend at a 90 degree angle.

A2. DB curls x 12-15 x 5 sets

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8 minute amrap
4 DB S2OH, 50/35# per hand
8 T2B

Rest 2 minutes

Minute 10-15:00
Max distance run, row or ride

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Tuesday, September 18th, 2018

September 18, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Partner up:

P1: 150m row

P2: Push up with T-stabilization

switch

P1: 150m row

P2: Goblet squat

switch

 

then:

 

A1. Barbell Good morning x8/side x 4 (from the floor)
A2. Single arm DB bench press x 8/side x 3 (not alternating)
A3. Quadruped hip ext. x 10/side x 4 (video)

+

750m Row
21 Hang Squat Cleans (115,75) (95/65) (75/45)
500m Row
15 Hang Squat Cleans
250m Row
9 Hang Squat Cleans

*Pick a weight you can cycle and use hook grip.

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