Friday, April 12th, 2019

April 12, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

1 Round:

30sec Pigeon per side 

30 Sec/side Cow face Pose. with pVC Pipe

8 Inch Worms

30 sec Standing wall stretch (hands on wall arms stretch pressing into wall and arm pits down to ground)

2 Rounds:

30 Sec Handstand hold ( if advanced shoulder taps or just some hand movements)

8/side Single Leg KB deadlift (one kb)

20 sec Plank slide (feet on sliders and just slide forwards and back, butt down the whole time)

 

A. 0:00 – 15:00 – Every 1:30 X 10 Sets:

1 High Hang Power Clean +
1 High Hang Squat Clean +
2 Jerks
Warm-up as needed. Start around 50-60% of your 1RM. Build.

B. 16:00 – 21:00 – 5 Minute AMRAP:
Max complexes from “A” above @ 70% of day’s max
Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

+

3 Rounds
600 Meter Run
30 Russian Kettlebell Swings (53/35) 
30 Push-ups

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Thursday, April 11th, 2019

April 11, 2019

Warm-up
2 Rounds
1 Min Work/ :20 Rest & Rotate
Assault Bike
Jump Rope
Strict Toes to Bar

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5 mins of DU Practice or

EMOM 5:

30 DU at the top of each minute

 

then:

 

Each for time
At 0:00
100 Double Unders
30 Toes to Bar
30/20 Cal Bike
40 Wallballs
At 10:00
80 Double Unders
20 Toes to Bar
25/15 Cal Bike
30 Wallballs
At 19:00
60 Double Unders
10 Toes to Bar
20/15 Cal Bike
20 wallballs

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Wednesday, April 10th, 2019

April 10, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Pigeon Stretch R/L :30 each side

90/90s 5 per side alternating

Samson Stretch R/L :20 each side

x 1 round

10 PVC pass throughs

10 PVC OHS

10 PVC Sotts Press

10 Hanging shoulder scaption

x 2 rounds

 

then:

 

A. 0:00 – 15:00 – Every 1:30 X 10 Sets:
1 High Hang Power Snatch +
1 High Hang Squat Snatch +
2 Overhead Squats
Warm-up as needed. Start around 50-60% of your 1RM. Build.

B. 16:00 – 21:00 – 5 Minute AMRAP:
Max Complexes From “A” Above @ 70% Of Day’s Max
Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

+

For time:

1000m Row
50 DB FS Squats (30/20)
100 Double Unders
12 DB Plank Rows (R/L =1)
(200 Foot OH DB walk between each movement)

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