Thursday

December 14, 2017

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

EMOM 6
Odd- 12/10 Row 
Even 1- 60 mountain climbers
Even 2- 20 Reverse Lunges
Even 3- 30 Groiners

 

Gymnastics:

 (12 minutes)
16-12-8
Ring Dip or box dip
Pistols Alternating (scale to a target)
-Complete 2 wallclimbs or 3 piked push ups from a box, or a 25ft handstand walk between sets

 

then:

 

10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
10 Strict Pull-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
20 Push-ups, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike

*if needed, partner up with someone of equal profiency and strength, and stagger your starts.

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Wednesday

December 13, 2017

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Then :45 on/ :15 off
Empty Barbell Thrusters
Jump Rope (singles or doubles)
Kettlebell Swings
Burpees

x 2 rounds

 

then:


Every 2 Minutes for 14 minutes: 2 Bear Complexes
- Power Clean
- Front Squat
- Shoulder to Overhead
- Back Squat
- Shoulder to Overhead


then:


Top of every 4 minutes
7 DB S2OH (Challenging weight)
14 ball slams, 30/20#
400/350m row
X20 minutes

 



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Tuesday

December 12, 2017

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Partner Up!
P1: 5 Manmakers
P2: 10 Groiners per side
Switch
P1: 5 Manmakers
P2: Burpee Box Jumps
Switch

 

x 2 rounds

 

THEN:

 

Go over dumbbell clean & jerk and hang squat clean.

*Coaches – emphasize a big shrug and keeping the dumbbells close on the cleans. Should not be a dumbbell curl into a squat.

 

10-8-6-4-2

Dumbbell Clean and Jerk*
Hands must stay on Dumbbells. Work up to a heavy double. No dropping the DBs

*Superset with AMRAP strict toes to bar or strick knees to armpits.

 

THEN:


5 minute amrap
20 wall balls, 20/14#
10 pull ups
Rest 3 minutes
X3 rounds

*can scale up to CTB

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