Friday, September 14th, 2018

September 14, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 banded side steps L/R

10 SA High pulls L/R

10 SA Upright rows L/R

10 alternating weighted cossacks

x 2 rounds

 

then:

 

A. Every 1:30 X 6 Sets:
Muscle Snatch + 3 High Hang Power Snatch + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build.

B. Every 1:30 X 6 Sets:
Muscle Clean + 3 High Power Clean + Push Press
Warm-up as needed. Start around 50% of your 1RM. Build.

+

AFAP
21-15-9 Squat Snatch 75/55
42-30-18 Push-Ups

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Thursday, September 13th 2018

September 13, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3 Rounds
150m Row
25’ Bear Crawl
25’ Broad Jump

 

then:

 

5 Rounds Per WOD
1 Minute Rest Between Rounds
2 Minutes Rest between WODs

 

WOD 1
In 2 min to complete
10 KB Gob Squat Clean (Light/Fast) (video)
200m Run
Max Burpees

 

WOD 2
In 2 min to complete
12/9 Row
60 Dubs (80 ADV)
Max Burpees

 

WOD 3
In 2 min to complete
14 Single Arm KB Deadlift - 7/side - moderate to heavy (video)

12/9 Cals Bike
Max Burpees

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Wednesday, September 12th, 2018

September 12, 2018

3 min Z1

+

Crossover Symmetry

Coach leads group through:
Step ups per side with kettlebell on opposite shoulder (foot stays on box)  x 10
Side hip raises per side with feet on box 10
SA KB row per side on the box x 10

SA KB push up 5 L/R

x 2 rounds

 

then:

 

A. Front Squat: 8-6-6-4-4 Every 2:30
Warm-up as needed. Build. Reference last week for loading and work to build on that.

B. D-Ball or Sandbag Bear Hug Split Squat: 8/Side Every 2:30
Perform all reps on 1 leg before switching to the other.

+
:60 max distance sandbag carry
:60 max calories AB
:60 rest
4 rounds

Rest 3 minutes

450m farmers walk @ 35/24# per hand

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