Monday, January 13th 2020

January 13, 2020

Please note that the shower in the men's bathroom cannot be used Monday.

 

Coach leads group through:

:30 pigeon, L/R

10 Alt. Prone Scorpions 

:15 Couch stretch L/R

 

8 DB or KB Squat to press out

8 walk out push ups

8 small banded side steps L/R

x 2 rounds 

 

then:

 

A. 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 7 Back Squats
Sets 2 + 5 – 5 Back Squats
Sets 3 + 6 – 3 Back Squats
Ascending load. Make sure each and every rep maximizes the range of motion.

B. 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Front Rack Lunges
These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

C. 19:00 – 24:00 – 5 minute AMRAP:
10 V-Ups + 10/side Front Plank Dumbbell Pass Through (video)
Perform for quality, not for speed. For the Front Plank Pass throughs alternate each rep. 

*Watch the hip sway. Keep your core engaged.

+

Time Trial – Pick One – AFAP:
2K Row or Ski Erg
5K Assault Bike
Get after it, pay attention to your monitor, set a benchmark to help you fine-tune your training.

 

Extra work on your own:

100 Double Unders
10 Bar Muscle Ups (CTB PU or Strict banded PU)
100 Double Unders
8 Bar Muscle Ups
100 Double Unders
6 Bar Muscle Ups

*If you don't have DU, practice them here.

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Sunday

January 12, 2020

WOD:

Gymnastics with Britt

+

“Blake”
4 Rounds
100 foot Walking lunge with 45lb|25lb plate held overhead
30 Box jumps 24|20
20 Wall ball shots 20|14
10 Handstand push-ups

 

STRUCTURE:TBD

SWEAT:

It teams of two:

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

 

1 minute of burpees

 

1. DB Strict 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

 

WESTPORT MUSCLE:

Warm up :

3 sets:

5 DB Front raises

5 DB Lateral Raise

30 sec Dead bug alternating

5/side Cossack Lunge

A. Back Squat @40x1 x 5 tough reps every 2:30mins x 4 sets

*after each set of squat must complete 5 seated tough box jumps

B1. Strict Pronated body weight pull ups @40x0 AMRAP unbroken x 3 sets

Rest 30 sec

B2. 10 Tall kneeling KB Press @40x0 x 3 sets

Rest 1 min

C. 8-10 Rounds for time:

5 barbell strict press

7 bent over rows

9 Deadlifts

*your choice of weight ( RX 95/65#)

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Saturday

January 11, 2020

Coach leads group through:

2 Rounds
:30 Work/:10 Rest & Rotate
-Push up with scap retraction
-DB Front Squat with 2 second pause at the bottom

-DB Strict Press
-Single Leg Glute Bridge Right Leg (Round 2 Left Leg)

 

then:

 

Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (155/105)
50/35 Calorie Bike or Ski
60 Hang Power Cleans (155/105)
50/35 Calorie Bike or Ski
30 Push Jerks (155/105)
50/35 Calorie Bike or Ski

 

200 Burpees

 

30 Push Jerks (135/95)
50/35 Calorie Bike or Ski
60 Hang Power Cleans (135/95)
50/35 Calorie Bike or Ski
90 Deadlifts (135/95)
50/35 Calorie Bike or Ski

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