Monday, December 2nd

December 2, 2019

3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

2 Rounds
:30 work
High Knees
Mountain Climbers
Burpees
Jumping Squats
Push Ups

Bar hanging scap retractions

x 2 rounds

 

then:

 

A. 0:00 – 10:00 – Every 2:30 x 4 sets:
3 Pause Front Squats +
3 Tempo Front Squats +
3 Front Squats
Warm-up as needed. Build as you go.

*Pause Squats should be 2-3 second Pause in the bottom. **Tempo Squat should be 3 seconds down and up each rep.

B.11:00 – 21:00 – Every 2:00 x 5 sets:
8/side Double KB/DB Single Leg Romanian Deadlift + Box Step-up
Start light, focus on balance and coordination over loading. *Use a box height that puts your knee and hip in line when stepping on the box.

**Step up with the foot that you balance on.

 

then:


AMRAP 15:

25 Double Unders

5 Power Snatches (95/65)

25 Double Unders

5 Bar Muscle-ups or CTB PU or PU (banded, if necessary)

5 min rest

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Sunday

December 1, 2019

WOD:

3 min Z1

+

Crossover Symmetry or banded stretching

+

Gymnastics with Britt

 

then:

 

Complete 5 rounds for time of:

250m Row
15 Thrusters @ 65/95
10 Burpees

 

STRUCTURE: TBD

SWEAT:

10mins of Cindy:

5 pull ups

10 push ups

15 air squats

 

rest 2 mins

 

10 mins of Annie

50-40-30-20-10

Sit ups 

Double Unders

 

rest 2 mins

 

10 mins of Kelly-ish

400m row

30 Box Jumps

30 Wall Balls

 

rest 2 mins

 

10 mins of:

15 Slamballs (30/20) 
10 Single Dumbbell Box Step-ups 30/20
20/15 AB Cals

 

 

 

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Partner Saturday

November 30, 2019

In 13 minutes, work up to a max of: 3 deadlifts + 2 hang power cleans + 1 TnG power clean 

 

Rest 2

 

AMRAP 10

10/8 cal ski or row

8 box jump overs

6 t2b

4 burpee box jump over

*P1 completes a full round before P2 begins.

 

Rest 2

 

AFAP

75 pushups

75 bent over barbell rows 95/65

50 synchro abmat sit-ups (passing WB back forth)

500′ walking lunge - 25' = 1 length of the gym sections

*10 min cap 

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