Thursday, April 18th, 2019

April 18, 2019

400m Run

+

Crossove Symmetry

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Coach leads group through:

:45 on/:15 off
1. Alternating Single Arm Russian Swings
2. Push Up with Kettlebell Drag
3. Jumping Lunges

x 2 rounds

 

then:

 

10 rounds for time:

10 Alternating Dumbbell Snatches
10 Push Ups
20 Abmat Sit-ups 

+

With a partner:

Run 400M Together
100/80 Calorie Ski (one works at a time)
Run 400M Together

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Wednesday, April 17th, 2019

April 17, 2019

3min Z1

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Crossover Symmetry

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Coach leads group through:

:15 scap hang

10 scap retractions

10 Behind the neck banded pull-aparts (video)

10 push ups

x 2

 

then:

 

A. 0:00 – 7:00 – 7 Minute EMOTM:

3-5 Pull-Up Negatives
Or
3-5 Tempo Pull-Ups (2-1-2)
Pick a movement and rep scheme that you can maintain for all 7 sets.

B. 7:00 – 14:00 – 7 Minute EMOTM: 10-20 Second Rope Dead Hang
Or
10-20 Second Rope Chin Hold
Pick a movement and time domain that you can maintain for 7 sets.

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21-18-15-12-9-6-3
200 Meter Run 
Toes to Bar 
Burpees

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Tuesday, April 16th, 2019

Adam Merkado-Weiss

April 16, 2019

400m run

+

Crossover Symmetry

+

Coach leads group through:

10 Pause Air Squats 
25m Bear Crawl 
10 Jumping Air Squats
25m Walking Lunges 
x2 Rounds

+

A1. Sandbag or DB Front Squat, 4 x 10 reps (video)

A2. Sandbag or Plate OH Carry, 4 x 150ft

A3. Seated Box Jump, 4 x 3-5 reps

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"Sandbag or Barbell Grace"
30 Clean & Press for Time 
*Every 6 Reps, Complete 12-15 Dumbbell Hammer Curls
(Pick dumbbells that will be as challenging as possible, but you can still do the curls UB!)

**If you are doing standard "Grace", barbell weight is 135/95lbs and the Dumbbell Hammer Curls still apply.

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