Monday, June 17th, 2019

June 17, 2019

3min Z1

+

Banded stretching

+

Coach leads group through:

:30 pigeon L/R

:30 squat hold

:15 samson stretch L/R

one time through

+

10 per side - kneeling thoracic rotations (video)

50 foot seal walk

20 pair of mountain climbers on sliders

50 foot reverse seal walk

10 push ups with alternate shoulder taps

x 2

 

then:

 

A. 0:00 – 10:00 – Every 2:00 X 5 Sets: Back Squat (5-3-3-2-2)
Warm-up as needed. Start around 60% of your 1RM. Build.

B. 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Double Kettlebell Front Rack Box Step-Ups
Use a box height that puts your knee and hip in line. Perform all reps on 1 side before switching to the other. For the Front Rack position we want a true KB Front Rack, Bells should be in the front of the body, with knuckles basically touching…not resting up on your shoulders.

C. 18:00 – 26:00 – Every 2:00 X 4 Sets: 7/Side Staggered Stance Good Morning
Perform all reps on 1 side before switching to the other. Stagger should be about a foot’s length, i.e. heel-to-toe.

+
21-18-15-12

Deadlift 155/105
300m Run

Leave a Comment:

Add Your Comment/Photo Here...

Sunday

June 16, 2019

WOD:

Banded stretching

+

Gymnastics wit Britt

+

In teams of three:

1 minute Double DB snatch; 50/35# per hand

1 minute burpee pull up

1 minute max calories on ski erg

1 minute rest

x 5 rounds

over the 5 rounds increase intensity for each round

 

STRUCTURE: TBD

 

SWEAT

P1 does :45 of work (unless otherwise noted), :15 rest

P2 ride Ab or Rows

Switch and work your way down the movement list.

 

Kettlebell Swings

Goblet Squats with KB

Kettlebell Upright Row

Push ups

:30 shuttle run

Jumping Jacks

Scissor Jumps

Reverse Lunges

Squat Jumps

:30 shuttle run

Skater Squats

Side plank Left

Side plank right

Tuck Ups

:30 shuttle run

Burpees

V-ups

Bicep Curls

Tricep Kick Backs

Leave a Comment:

Add Your Comment/Photo Here...

Partner Saturday

June 15, 2019

 

 

In groups of 3:

P1: Row 150m

P2: Sandbag carry

P3: Hollow Hold

x 4 rounds each

 

then:

 

Partner A runs 400M

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) (115/ 75) until Partner A gets back.

Switch. 

 

Partner A runs 400M

Partner B does AMRAP Back squats (from the floor) until Partner A returns.

Switch.

 

One round each partner:

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch. 

 

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch. 

*If above is completed in less than 30 minutes, start over and continue until the 30 minute cap.

Leave a Comment:

Add Your Comment/Photo Here...
2 | 3 | 4 | 5 | 6 |