Monday, September 17th, 2018

September 17, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3min max cals on the AB or Rower (Choose AB first if there is enough equipment.)

 

then:

 

A1. Barbell back rack reverse lunge step x 5/side x 4 
A2. Supinated BB bent over row x 10 x 4
A3. Turkish get up to half kneeling position x 2/side x 4

+
3 minutes on / 2 minutes off x 5 sets
10/8 burpee pull ups
200m run
AMRAP DB front squats, 50/35# per hand

**can scale up to 5 burpee bar MU

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Sunday

September 16, 2018

WOD

3min Z1

+

Crossovery Symmetry

+

Pick three to four dynamic movements that will warm you up 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:
10.9.8.7.6.5.4.3.2.1
DB hang power clean, 50/35# per hand
Box jump over, 24/20”
Calories on ab

~You go, I go format.
~P1 does 10 hang power cleans, then P2 does 10 hang power cleans, then P1 does 10 box jump overs, then P2 does 10 box jump overs, etc…
~The weight on the HPC should be one that both team members can move at a good rate.

 

STRUCTURE: TBD

 

SWEAT

With a partner: 

:45 seconds of each movement, your partner will be completing :45 seconds of either rowing or riding the AB you will both have :15 to switch and then move on to the next movement. 

 

1. Air Squats

2. DB Push Press

3. DB Bicep Curls

4. Skull Crushers

 

1 minute of Scissor Jumps

 

5. Cross Body Mountain Climbers

6. Renegade Rows

7. Cossacks (with or without weight)

8. Hollow Rock

 

1 minute of Wall Balls

 

9. Supermans

10. Seated DB Strict Press

11. Double Unders or high knee singles

12. Banded Good Mornings

 

1 minute Plank

 

13. Push ups to T Stabilizations

14. Med Ball Cleans

15. Bar hang

16. Wall walks

 

1 minute of SA DB Snatches

 

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Partner Saturday

September 15, 2018

WOD 1:
10 Rounds (5 Each)
15/12 Calorie Row
15/12 No Push-Up Burpees

 

WOD 2:
10 Rounds (5 each)
3 Bar Muscle-ups (scaled CTB or PU)
6 Power Cleans (155,105)
9 Box Jumps

 

Finisher:

20 Pike ups on the rower

20 Scissor kicks

20 Side plank ups, 10/L, 10R

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