Monday

December 11, 2017

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

:30 jog in place

:30 high knee singles

:30 jumping jacks

:30 heidens

:30 jumping air squats

x 3 rounds 

 

A1. Split stance DB or KB RDL x 5-7/side x 4 **add 10% here if you did it last week
A2. DB Bench press @ 5xx1 tempo for 5 reps x 4 sets
A3. Bottoms up KB OH hold x :30/side x 4 (no arching of the back)
+
15 minute amrap
3 Power Cleans @ 135/95
6 burpees over the bar
9 box jumps, 24/20” w/ step down

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Sunday

December 10, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Pick 3-4 dynamic warm-ups that will prepare you for what you choose next.

 

then:

 

Skill and drill -15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


or


- If you missed a strength session from the week, you can also make that up in this section.

 

then:


Teams of 2 must complete the following:
Minute 0:00- 10:00
2K row – alternating every :30

 

Minute 10:00 -20:00
AB hard ride – alternating every :30

 

Minute 20:00 -30:00
Amrap (you go/ I go format)
10 ball slams
10 box jump overs, 24/20″
20 double unders

 

SWEAT

10 min EMOM

EVEN: 10 Wall Ball

ODD: 10 Push ups

 

3 min rest

 

10 min EMOM

EVEN: 12 KBS

ODD: 50 DU

 

3 min rest

 

10 min EMOM

EVEN: 2 wall walks,

ODD: 30 mountain climbers

 

3 min rest

 

10 min EMOM

EVEN: 20 alternate elbow bicycles

ODD: 10 hollow rock, 10 supermans

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Partner Saturday

December 9, 2017

 

Teams of 3:

1 min push ups

1 min AB

1 min KBS

4 rounds 

 

Rest 5 mins/ set up

 

Teams of 2:

Split evenly and complete in 20 mins:

60 x DL (135/95)

30 Burpees

60 Front Squats (135/95)

30 Burpees

60 Push Press (135/95)

30 Burpees

Amrap in remaining time Clean and Jerks

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