Partner Saturday

October 5, 2019

Coach leads group through GPP:

 

then:

 

AMRAP (with a Partner) in 40 minutes:
50 Burpees
400 meter Run
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*Split work between partners. Run together.

**Level Up Options:

- Wear a weight vest

- Use a heavier kettlebell

- Sub Ring Muscle ups instead of pull ups

- Carry a sandbag on the run

 

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Friday, October 4th, 2019

October 4, 2019

3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

A. 0:00 – 5:00 – Every 1:00 x 5 sets:
2 Tall High Pull +
2 Tall Power Clean (video) +
2 Tall Jerk (video)
Perform this with an empty barbell and use this as warm-up and positional work.

 

then:

 

B. 6:00 – 16:00 – Every 1:00 x 10 sets:
1 Tempo Clean Pull +
1 Low Hang Power Clean +
1 Split Jerk
Clean Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit.

C. 17:00 – 22:00 – Every 20 seconds x 15 sets:
1 Power Clean + Push Jerk @ 60-80% of 1RM
If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max.

+

5 rounds AFAP:
9 Hang Squat Cleans 95/65
12 Shoulder-to-Overhead 95/65
15 Toes-to-bar

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Thursday, October 3rd, 2019

October 3, 2019

3min Z1

+

Crossover Symmetry, banded stretching, foam rolling,etc.

Britt's Gymnastics 

 

then:

 

7 Minutes On / 2 Minutes Rest Between Stations

 

Tabata Ski (4 mins of :20 work/:10 rest)
Then
1 Minute Pushups
1 Minute Wall Sit w / Straight Plate Hold
1 Minute Hollow Hold

 

rest 2 mins

 

Tabata Bike
Then
1 Minute Bike (Just Arms)
1 Minute Wall Balls
1 Minute Supermans

 

rest 2 mins

 

Tabata Box Jumps
Then
1 Minute SA KB Box Step Ups
1 Minute Box Dips
1 Minute Box L-Sit Or Knee Tuck Hold

 

rest 2 mins

 

Tabata Row
Then
1 Minute KB Deadlifts
1 Minute Lateral Double foot Hop Over Erg for rest of minute
1 Minute Plank Hold

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