Wednesday, December 12th, 2018

December 12, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

10 push ups with slow alternate shoulder taps

8 upright rows, slower down than up L/R

10 total, 5 per side, alternating 90/90 hip swivels  (video)

x 2 rounds

 

then:

 

A. Strict Press; 4 sets of 3. Build.
B. Push-press; 4 sets of 2. Build.

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21-15-9

Box Jumps (24/20 in)

Kettlebell Swings (53/35 lb)
Sumo Deadlift High-Pulls (95/65 lb)

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Midline Madness
2 Rounds
:30 work/:15 rest
1. Russian Twists w/ Kettlebell
2. Leg Lifts Up & Over Kettlebell
3. Plank w/ Kettlebell Drag (video)
4. Hollow Rocks 

 

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Tuesday, December 11th, 2018

December 11, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

25m spider crawl forward 

20 Banded tricep extensions (thin band video)

10 hanging scap retraction

16 weighted cossacks 8L/8/R

x 2

 

A. On the 3 minutes for 15 minutes

DB step ups x 5/side
Tall kneeling curl x 10
TGU x 2/side

*ascend in weight

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60 Double Unders (90 High Knee Singles)
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 CTB Pull ups 
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

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Monday, December 10th, 2018

December 10, 2018

3mins Z1

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Crossover Symmetry

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Coach leads group through:

10 Heal Slides

10 Banded Good Mornings

10 DB seated press, L/R

x 2 rounds

 

then:

 

A. Every 1:00 X 6 Sets: Muscle Clean + Push Press
Warm-up as needed. Start around 50% of your 1RM. Build.

B. Every 1:00 X 6 Sets: Power Clean + Push Jerk
Continue to build from Part 1. 

C. Every 1:30 X 4 Sets: Clean + Jerk
Continue to build from Part 2. 

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2 minutes on / 2 minutes off x 5 rounds
10 DB strict press
10 DB burpees (don’t go overhead)
max calories on AB

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