Tuesday, October 8th, 2019

October 8, 2019

3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

:30 Thread the Needle L/R (video)

:30 Pigeon L/R

:30 Downward dog

x 1

 

10 hanging scap retractions

8 Downward dog push ups

10 Squat to Stand

50 DU or 100 Singles

x 2

 

then:

 

A. 0:00 – 15:00 – 15 minute EMOTM:
1 – 40 seconds Ski/Bike/Row/Run
2 – 8-15 Knees-to-knees or Toes-to-bar
3 – 10 Double Dumbbell Upright Rows
Pick reps, weights, etc. that you can maintain for all 5 cycles.

B. 16:00 – 28:00 – Every 2:00 x 6 sets:
3 x Set Dead Deadlifts + 10-15 Abmat Sit-ups or V-Ups + 20 second Front Plank or Hollow Hold
Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep.

C.  28:00 – 40:00 – Every 3:00 x 4 sets:
15 Kettlebell Swings + 400m Run
Pick a swing weight that is difficult but that you can perform unbroken.

Extra Work:
1) Sumo Stance Good Morning: 4 sets of 12
Rest 90-120 seconds between sets. Focus on position over loading.

2) Band Pull-Aparts: 100 reps
Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

 

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Monday, October 7th, 2019

October 7, 2019

3 min Z1

+

Crossover Symmetry, banded stretching, foam rolling

+

Coach leads group through:

8 DB Goblet squats, hold for 2 counts in the hole

10 DB Cossacks, alternating

8 seated DB external rotation L/R

10 seated DB seesaw Z-press, switch arms at the top

 x 2 rounds

 

then:

 

A1. Front Squat: 4 reps x 5 sets, first rep @ 22x1 tempo, second, third, and foruth rep - no tempo. Build to a tough set of 4 as you go. 

A2. Single Arm Ring Row: @2020 tempo x 8-10/side reps x 5 sets. Watch body positioning here. No droopy torso.

A3. Full Cans x10 x 5 sets (video).  Start light here.

We will be working in partners or groups of three for this to share gear. 

+

At the top of every 6:00 x 24:00

15 hang power cleans, 135/95

15 Front Squats, 135/95

600m row

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Sunday

October 6, 2019

WOD:

3min Z1

+

Crossover Symmetry, banded stretching, etc.

+

Gymnastics with Britt

 

Then:

 

In front of a clock for 20:00:

10 hang squat clean thrusters, 95/65

500m row

8 hang squat clean thrusters

500m row

6/500

4/500

2/500

 

STRUCTURE:

Warm-Up:
400m SB Carry
Then...
DB Dimmels :30
DB Hang Muscle Cleans :30
DB Press :30
DB Jump Squats, :30
x2 Rounds

Strength: (4-5 Sets)
A1. 1-Arm Sumo Deadlift, x5 Reps/Side (Build)
A2. Farmer's Carry, x100ft. (Build)
A3. High Box Jump, x3-5 Reps (Full Reset)

WOD:

6 AB Cals
8 D-Ball to Shoulder, Alt.
100ft. Sled Push (Heavy)

Rest 1:1 x 5

 

SWEAT:

It teams of two:

:45 ride or row/:15 transition, :45 movement/:15 transition

 

1 minute of burpees

 

1. DB Push Press

2. DB Bent over row

3. DB weighted reverse lunges

4. Broad Jumps

5. DB Bicep curls

 

1 minute of burpees

 

6. V-ups
7. Scissor jumps

8. Single leg hip bridges (alternate legs)

9. Cross Body Mountain climbers

10. Broad jumps

 

1 minute of burpees

 

11. DB Thrusters

12. Tuck ups

13. Scissor Jumps

14. Broad jumps

15. DB front squats

 

1 minute of burpees

 

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