Tuesday, August 13th, 2019

August 13, 2019

WOD:

Coach leads group through:

10 banded scap pulls L/R

:30 banded stretching L/R

10 Push ups with alternate shoulder tap

8 SA KBS L/R

5 bottoms up KB press L/R

x 2 rounds

 

then:

 

A. 0:00 – 9:00 – Every 1:30 x 6 sets:
5-10 Strict Chin-ups
+
10 Band Pull-Aparts
Pick a rep count you can maintain for all 6 sets. Use a band as needed.

 

B. 9:00 – 30:00 – Every 3:00 x 7 sets:
5 Bent Over Barbell Row
20 seconds rest
5 Push Press
20 seconds rest
Max Unbroken Kettlebell Swings 35/26
Build the Barbell Row and Push Press. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself.

 

C. 30:00 – 40:00 – Every 2:00 x 5 sets:
10/7 Calories Ski/Bike/Row
10 Burpees
Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds.

 

Extra Work:
Finisher if time allows:

 Hollow Hold: Accumulate 3 minutes
Keep track of time and attempts to complete.

 

Quick Hiit:

Each movment is completed in :60 intervals directly into :30 of jumping jacks

Set 1:

Air Squat

Wide-to-Narrow Push-Up

Squat Jump

Full Tuck Crunch

 

Rest :60

 

Set 2:

Forward and Backward Lunge

Tricep Dip and Hip Lift

Kneel to High Skip

Bicycle Crunch

 

Rest :60

 

Set 3:

Bridge Scissor

Dead Bug Plank

Squat Thrust Jump

Toe Touch Crunch

 

Rest :60

 

Set 4:

Lateral Lunge to Knee Drive

Inverted Push-Up (feet on plates)

Skater With Squat

Single leg v-up

 

Rest :60

 

Set 5:

Plank Walkout and Push Up

Supermans

Burpees

Rock-Up to Single-Knee (single leg crunch - shoulders off the ground.)

 

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Monday, August 12th, 2019

August 12, 2019

WOD:

Coach leads group through:

25m walking lunge with thoracic twist

25m weighted tip toe walk

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds

 

then:

 

A1. Frankenstein Squat (video) work up to 3 reps @ 70% feel over 5 sets each one has a 1sec. pause in the bottom.

*This drill teaches you the proper positioning of both the bar and your body during the clean and front squat. ... Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place.

** If you are uncomfortable with this new position, just front squat.

A2. Double DB bent over row x10-12 reps x 5 sets

A3. DB side lying ext. rot x10/side x 5 sets

+

0:00-10:00

10.9.8.7.6.5.3.2.1

DB hang clean, 50/35#

DB thruster, 50/35#

**if you finish early amrap DB farmers carry in 50' increments to the 10:00 mark

rest 3:00

13:00 - 20:00 amrap the following

100m run

30 double unders

10 v-ups

 

Quick Hiit:

Each movment is completed in :60 intervals directly into :30 of jumping jacks

Set 1:

Air Squat

Wide-to-Narrow Push-Up

Squat Jump

Full Tuck Crunch

 

Rest :60

 

Set 2:

Forward and Backward Lunge

Tricep Dip and Hip Lift

Kneel to High Skip

Bicycle Crunch

 

Rest :60

 

Set 3:

Bridge Scissor

Dead Bug Plank

Squat Thrust Jump

Toe Touch Crunch

 

Rest :60

 

Set 4:

Lateral Lunge to Knee Drive

Inverted Push-Up (feet on plates)

Skater With Squat

Single leg v-up

 

Rest :60

 

Set 5:

Plank Walkout and Push Up

Supermans

Burpees

Rock-Up to Single-Knee (single leg crunch - shoulders off the ground.)

 

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Sunday, August 11th, 2019

August 11, 2019

WOD:

3min Z1

+

Crossover Symmetry

+

Gymnastics with Britt

 

then:

 

For time:

10 Shoulder to Overhead (115,75)
10 Burpee Lateral Jumps
10 Strict Pull-ups

 

15 Shoulder to Overhead
15 Burpee Lateral Jumps
15 Chest to Bar Pull-ups

 

20 Shoulder to Overhead
20 Burpee Lateral Jumps
20 Kipping Pull-ups

 

STRUCTURE: TBD

 

SWEAT:

80% on all movements :45 on/:15 transition

odd: Assault Bike and Row alternate
even...

Double Unders (everyone together)

Jumping Air Squats

Spiderman Push-ups

Renegade Rows

Squat to Press Out

DB Thruster

Double Unders (everyone together)

DB Push Press

DB Bicep Curls

DB Deadlifts

DB Devils Press

Burpee Ball Slams

Double Unders (everyone together)

Side Plank Left

Side Plank Right

Cross Body Mountain Climbers

Med Ball Toe Touches

Med Ball Russian Twists

Double Unders (everyone together)

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