Partner Saturday

December 15, 2018

Part 1: Work up to a max: 1 Power clean + 2 push press + 3 Jerk ; in 12-14 mins with your partner.

 

Rest 3 mins

 

Part 2: AFAP

Cash in: 1500m row, alt 250

10 rds (alternating each round)

10 thrusters 135/95

10 c2b pull-ups

30 DU

Cash out: 100 burpees onto a 45lb plate (FULL HIP EXTENSION AT THE TOP.)

Leave a Comment:

Add Your Comment/Photo Here...

Friday, December 14th, 2018

December 14, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Wrist ups & downs (video) 10 each position

Reverse Snow Angels (video) x 10

Weighted cossacks, 6 per side, not alternating

25m broad jump

x 2 rounds

 

then:

 

A. 0:00 – 9:00 – Every 3:00 X 3 Sets: 10 Front Squats
Warm-up as needed. Start around 60% of your 1RM. Building. 

B. 9:00 – 18:00 – Every 3:00 X 3 Sets: 10 Back Squats
Warm-up as needed. Start around 60% of your 1RM. Building. 

C.18:00 – 24:00 – Every 2:00 X 3 Sets: 7/Side Dumbbell Top + Bottom-Reverse Lunge
*Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg.

+

12 minute amrap
3 hang power cleans 135/95 (95/65)
3 box jumps, 24/20″
3 Air squats
6 hang power cleans
6 box jumps, 24/20″
6 air squats
9/9/9
12/12/12
etc…

Leave a Comment:

Add Your Comment/Photo Here...

Thursday, December 13th, 2018

December 13, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 x Kettlebell Toe Touch
10 x KB Goat Bag Swings (Video) - go heavy on these - make sure KB is at your sternum.
8 x Burpees over Kettlebell
6 x Kettlebell Figure-8s

x 3 rounds

 

then:

 

Every 90 Seconds Complete 1 Round.
5 Rounds Per Station

 

Station 1
30 Double Unders
30 AbMat Sit-ups

 

2 min rest

 

Station 2
4 position shuttle runs (cones set apart by 12')
5 KB SA Bent Over Rows 
5 Weighted Lateral Bench Step Ups L/R

 

2 min rest

 

Station 3
10/8 Cals Bike
5 Half Kneeling Bottoms Up KB Press L/R
40 Mountain Climbers

 

2 min rest

 

Station 4
10/8 Cals Row
10 Plank Up Downs
10 WB Squat Cleans

 

 

At Home WOD
EMOM: 20
Even = 8 Burpees
Odd = 10 Hollow Rocks

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |