Wednesday, February 13th, 2019

February 13, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Single arm lat stretch :30 L/R (Video)

Seated DB Z press x 10

10 goblet squats

25m bear crawl

x 2 rounds

 

then:

 

A. E2MOM for 14 Minutes
1 Strict Press
3 Push-presses
5 Push-Jerks

+

5 minutes on / 1 minute rest x 3 rounds

8 hang squat cleans

8 push ups

16/10 cal row

**can scale up to dips

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Tuesday, February 12th, 2019

February 12, 2019

Please make sure to check our IG, FB or email for potential weather closings.

3min Z1
+
Crossover Symmetry
+
Coach leads group through:
"Rowling!" x8 Frames
# = Controlled Air Squats
 
Strength:
A1. Dumbbell Z-Press, x10-12 Reps
A2. Z-Press Position Dumbbell Hercules Hold, :30s
A3. Power Wall Balls, x5 (video) Throw as high as you can, let the ball drop. Go heavy.
 
Workout:
For Time:
18-16-14-12-10-8-6-4-2
SB Squat
*Complete 5 Burpees over the bag after each set
 
Finisher:
Complete 2 Sets of:
Sandbag Carry for Maximum Distance
*Challenge your friends in class! :)

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Monday, February 11th, 2019

February 11, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m walking lunge with thoracic twist

30 jumping jacks

25m duck walks

10 push ups with alternate shoulder taps

x 2 rounds

 

then:

 

A1. Back Squat @ 43x0 tempo x2 reps x 5 sets. Build

A2. Double DB neutral grip bent over row @ 2020 tempo x10-12x 5 sets

+

:20 heavy KB swing

:10 transition

:30 bike sprint

:60 rest

x10 rounds

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