Sunday

July 8, 2018

Choose 3-4 Dynamic warm ups for what you do next.

 

then

 

Skill and drill -12-15 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 this week, you can also make that up in this section.

 

then

 

Teams of 2:
For time
2K row
Then, 3 rounds of:
50 burpees
200m sandbag or DBall carry
Then
2K row

Teams must split up the row in 250m increments
Teams can break up the burpees and the carry however they want.

 

STRUCTURE: TBD

 

SWEAT

In 7 minute blocks with 2 minutes of rest in between:

1. With one moderate to light KB or DB: 5 PP per side, 5 OHS per side, 5 thrusters per side

2. Flight Simulator by 5's or Double Under practice

3. 50m single arm farmers carry right 53/35, 10 pairs of jump lunges, 50m single arm farmers carry left, 25 air squats

4. 200m row, 10 row pike ups, 10 walk out plank push ups

5. 10 toes through rings, 10 horizontal rows on a bar, 10 pairs of mountain climbers.

 

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Team Saturday

July 7, 2018

1. Teams of 3

150 HR push ups
9 rope climbs (1 at a time)
50 In-unison sit ups
800m object run (one D-ball or sandbag - trade off)
50 in-unison burpees
9 rope climbs
150 wallball 

*Split all work evenly unless otherwise noted.

 

2. Midline finisher (if time permits)

30 abmat situps

60 alternate elbow to knee mountain climbers

15 side plank ups R/L

30 v-ups

x 2 rounds

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Friday, July 6th, 2018

July 6, 2018

Coach leads group through:

Partner Up:
P1: Run 100m
P2: PVC or empty barbell Overhead Squat
Switch
P1: Run 100m
P2: Kettlebell Swings
Switch
P1: Run 100m
P2: PVC or empty barbell Front Squat
Switch
P1: Run 100m
P2: Box Jumps w/ Step Down
Switch

 

then:


1) 0:00 – 14:00 – Every 2:00 X 7 Sets:
12 Push-Ups +
12 Box Jumps 24/20 +
12 V-Ups
Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements.

 

14:00 – 28:00 – Every 2:00 X 7 Sets:
3 Push Press +
6/Side Single Arm Dumbbell Row
Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm.

 

28:00 – 40:00 – 12 Minute AMRAP:
36 Air Squats
24 Dumbbell or KB Deadlifts 50/35
12 Alternating Dumbbell Box Step-Ups 50/35 @ 24/20


Extra Work:
- Single Arm Kettlebell Overhead Carry: 6 Sets Of 50m/Side
Rest 90-120 seconds between sets. Heavy as possible unbroken.

 

- Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps.

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