Tuesday, February 18, 2020

February 18, 2020

WOD:

Coach leads group through:

6 minute AMRAP:
10 Pause Tall Kneeling Banded Face Pulls
5/side Kettlebell Windmills
10 V-Ups

 

then:

 

A1. Seated Single arm DB press.

heavy 6 reps x 4 sets

A2. Supinated Barbell Bent Over Row.

8 reps x 4 sets

B. Weighted barbell inverted row.

elevate feet and add weight to your chest 12/10/8

+

8 minute armap

4 T2B

4 push press, 115/80

20 double unders rest

2:00 x repeat (2 rounds total)

*operate at a sustainable pace here for the time domain. Find a flow state to move smoothly.

 

STRUCTURE:

10 Min Clock:  

AMRAP for QUALITY

 

5 Cal Supinated Row

10 Goblet Lunges, Alt.

15 Straight Arm Zercher Ball Squats

200ft SB Carry

 

then:

 

A1.  SB Box Squat, x7-10

A2.  Hex Bar Deadlift, x5 + 100ft Carry

A3.  Heavy D-Ball Clean over Shoulder, x2-4

x 5 sets

+

6 Cal Ski Erg

4 SB Toss

200ft Farmers Carry

4 SB Toss

6 Cal Ski Erg

 

Rest 1:1 x 5

 

Finisher:

5 Min

Nasal Breathing on Rower/Ski

or

Nasal Breathing Passive Stretching

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Monday, February 17, 2020

February 17, 2020

Coach leads group through:

:30 pigeon, L/R

10 Alt. Prone Scorpions 

:15 Couch stretch L/R

x 2 rounds

 

then:

 

8 DB or KB Squat to press out

8 walk out push ups

8 small banded side steps L/R

x 2 rounds 

 

A. 0:00 – 12:00 – Every 2:00x 6 sets:
Set 1 – 6 Front Squats
Set 2 – 4 Front Squats
Set 3 – 2 Front Squats
Set 4 – 6 Front Squats
Set 5 – 4 Front Squats
Set 6 – 2 Front Squats
Vary loading each set as needed. Build as you go. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier.

B. 12:00 – 17:00 – Every 1:00 x 5 sets: 5/side Lateral DB Box Step-ups 
Start 12″ or so from the box so you’re truly having to step laterally. Ideally working with a box that puts knee and hip in line. Perform all 5 reps on 1 side then switch to the other.

+

Hero WOD: Tommy Mac

2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)

*If OHS are a no go for you, double up the reps and sub heavy SA DB snatches

 

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

 

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Sunday

February 16, 2020

WOD:

Gymnastics with Britt

then:

Teams of 2:

42-36-30-24-18-12-6

SDHP, (double KB's or one single HEAVY)

ball slams

then

1 mile shared ride


STRUCTURE: 

WARM-UP: 

200m SB Carry / 200m Farm Carry

* With Partner, Switch when needed

 

Body Building w/ Partner...

 

60 SB Bench Press

60 DB Front or Side Delt Raises

60 SB Deadlift

+

Complete 2 Rounds w/ Partner:

1k Air Bike

50 SB Squats

30 SB Press

 

SWEAT

P1 does :45 of work (unless otherwise noted), :15 rest

P2 ride Ab or Row

Switch and work your way down the movement list.

 

 :60 Scissor Jumps

 

Kettlebell Swings

Goblet Squats with KB

Kettlebell Upright Row

Push ups

shuttle run

 

:60 Jumping Air Squats

 

Jumping Jacks

Reverse Lunges

Skater Squats

Side plank Left

Side plank right

 

:60 Push Ups

 

Tuck Ups

Burpees

V-ups

Bicep Curls

Tricep Kick Backs

 

:60 Mountain Climbers

 

WESTPORT MUSCLE:

A1. Incline DB Bench press x 8 reps @2010 x 4 sets

Rest 10 sec

Into…

A2. Incline DB Fly x 10 reps @2111 x 4 sets

Rest 30 sec

A3.  Dips of some sorts x 8-10 reps @2010 x 4 sets

Rest 1 mn 

B1. Chin ups x 8 reps @2010 x 3 sets

Rest 30 sec

B2. Barbell strict press x 12 reps @2010 x 3 sets

Rest 30 sec

B3. Goblet squats with 4 sec lower down 1 sec pause in bottom x 12-15 reps x 3 sets 

Rest 30 sec

Rest 30 sec

C. 9- 12 min EMOM:

1st - 6-8 Kang Squats (barbell on Back rack take from floor)

2nd - 30 sec Front to side DB Raises (light)

3rd - 30 sec DB Manmakers light and fast

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