Partner Saturday

August 10, 2019

Event 1: Take it outside

Partner Jump Lunge/Farmers walk relay

P1 Farmer Carries 100'

P2 Jump Lunges while P1 walks. When P1 hits 100' 

P2 Sprints to P1, picks up KBs and walks.

P1 then jump lunges and prints back to P2.

x 3 rounds.

 

Event 2: Partner "Kelly"

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)

* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.

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Friday, August 9th, 2019

August 9, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m seal walk

5 push ups

25m reverse seal walk

5 SA DB upright row L/R

5 SA DB press L/R

x 2 rounds

 

then:


A. 0:00 – 7:30 – Every 1:30 x 5 sets:
1 Clean High-Pull +
1 Hang Muscle Clean +
1 Thruster w/5 second Hold Overhead
Start around 50% of your 1RM and build. 

B. 7:30 – 15:00 – Every 1:30 x 5 sets:
1 Clean Grip Deadlift +
1 Hang Power Clean +
1 Front Squat +
1 Push Jerk
Continue to build from Part A.

C. 15:00 – 22:30 – Every 1:30 x 5 sets:
1 Hang Clean +
1 Jerk
Continue to build from Part B.

+

3 RFT
27 Kettlebell Swings 53/35
21 Toes-to-bar
15 Burpees

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Thursday, August 8th, 2019

August 8, 2019

WOD:

3min Z1

+

Crossover Symmetry

+

Gymnastics

 

then:

 

EMOM
9 Min each WOD 
2 Min rest between each WOD
*EMOM work should take 45 sec or less, scale accordingly.

WOD 1
E1.5MOM –

:90 Run 200m
:90 SA KB Hang Snatch R1 = 22, R2 = 16, R3 = 10 
:90 Double KB RDLs R1 = 10, R2 = 16, R3 = 22

WOD 2
E1.5MOM –

:90 Ski Cals 13 / 10
:90 Double KB Front Squats R1 = 22, R2 = 16, R3 = 10
:90 Hollow Hold :45 sec, rest :45

WOD 3
E1.5MOM

:90 Bike Cals 13 / 10
:90 MB Russian Twists R1 = 22, R2 = 16, R3 = 10 
:90 MB Elevated Rev Lunge R1 = 10, R2 = 16, R3 = 22  (45#plate as riser)

 

Quick Hiit:

With a Running Clock in 28 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups or Jumping Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

Tabata Kettlebell Swings
1 minute Rest between each Tabata


*Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

 

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