Team Saturday

February 15, 2020

Warm-up
P1. :30 Banded Air Squats

P2: :30 Banded Lat Pull Downs

P3: :30 Banded Pull Aparts

x 4 rounds

 

then:

 

Part 1: In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 12 mins of:

 

Med Ball Slams 30/20

HSPU or HR Push ups

40 DU

 

rest 5 mins/set up for:

 

Part 2: Teams of 3, AMRAP 30

60 cal row

50 pull-ups

40 power cleans

30 thrusters

 

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

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Friday, February 14th, 2020

February 14, 2020

Coach leads group through:

:30 sec bike

10 Lateral band walks/side
:30 Good Mornings
Monster band walks 10 forward/ 10 back
:30 Side Plank L
20 Banded Glute Bridges
:30 Side Plank R

x 2

 

then:

 

A1. Tempo Deadlift: Build to a Moderate Triple
*Tempo: 5 Seconds Up & Down

A2. 5 DB Floor Press, build as you go.

*Tempo: 2 Seconds Up & Down

x 5 rounds
+
For Time:
25/18 Calorie Bike or Row 35/25 Cals, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Bike or Row 35/25 Cals, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Bike or Row 35/25 Cals, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Bike or Row 35/25 Cals, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Bike or Row 35/ 25 Cals, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185) (Scaled 225/155) (Extra Scaled 185/135)

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Thursday, February 13th, 2020

February 13, 2020

WOD:

Coach leads group through:

3 Rounds
150m Row
25’ Bear Crawl
25’ Broad Jump

 

then:

 

4 Rounds Per WOD
1 Minute Rest Between Rounds
2 Minutes Rest between WODs

 

WOD 1
In 2 min to complete
10 KB Gob Squat Clean (Light/Fast) (video)
200m erg
Max Burpees

 

WOD 2
In 2 min to complete
12/9 Row
60 Dubs (80 ADV)
Max Burpees

 

WOD 3
In 2 min to complete
10 KB Deadlift - heavy

12/9 Cals Bike
Max Burpees

 

STRUCTURE:

Warm-Up:

10 Mins of Choose your own adventure pump!

DB Floor Press

DB Hammer Curl

DB Front Delt Raise

DB Lat Row

Goblet Squat

 

Strength: (5 Sets)

A1.  SB Box Squat, x7-10

A2.  Hex Bar Deadlift, x5 + 100ft Carry

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

 

WOD:

6 Cal Ski Erg

4 SB Toss

200ft Farmers Carry

4 SB Toss

6 Cal Ski Erg

 

Rest 1:1 x 5

 

Post-WOD:

5 Min

Nasal Breathing on Rower/Ski

or

Nasal Breathing Passive Stretching

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