Friday, January 10th, 2020

January 10, 2020

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 x 3 count down push ups

10 hanging scap retractions

10 banded face pulls

10 Palloff Press w/ twist L/R (video)

 

then:

 

A1. Bench press, 5 reps, build as you go.

A2. Weighted ring pull-ups

work up to a heavy double

A3. DB side-lying ext. rot.

x8/side x 5 sets

+

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row or Ride

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Thursday, January 9th, 2020

January 9, 2020

3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 jumping air squats

10 scap pulls

7 SA Upright rows L/R

7 SA KB swings L/R

x 2 rounds

 

then:

 

 OTM for 12 minutes
1 = 15 Double RKBS
2 = 5 Box Piked Handstand Push Ups or SHSPU
3 = :30 shuttle run 

 

Rest 2 minutes

 

AMRAP 10
Bike Cals 30, 20, 10 / 25, 15, 5
10 Rings Rows or Pull Ups
10 Goblet Squats

 

Rest 2 minutes

 

AMRAP 10
Row 500m, 300m, 200m /450m, 250m, 150m
10 Burpees

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Wednesday, January 8th, 2020

January 8, 2020

WOD:

3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 PVC Pass throughs

10 PVC OHS

10 PVC Prone Pass throughs

10 Prone Scorpions

10 Squat to Stand

8 SA DB Strict Press L/R

x 2 rounds

 

then:

 

A. 0:00 – 10:00 – Every 1:00 x 10 sets:
1 Muscle Snatch +
1 Hi-Hang Halting Power Snatch +
1 Behind the Neck Snatch Push Press +
1 Pause Overhead Squat
Skill work today. Keep the weights at loads on the lighter side so that you can keep everything feeling smooth and looking clean. For the Halt, dip to the bottom of the Hi-Hang Position and hold for 1-2 seconds. For the Pause spend 2-3 seconds in the bottom of the squat.

B. 11:00 – 21:00 – Every 1:00 x 10 sets:
1 Muscle Clean +
1 Hi-Hang Halting Power Clean +
1 Pause Thruster +
1 Push Press
Same as above. 

+

3 Rounds:
10 Thrusters (115/85)(95/65)
20 Deadlifts (115/85)(95/65
50 Double Unders (100 Singles)

 

WESTPORT MUSCLE (7pm class only)

 

Warm up :

3 sets:

10/side Banded Interior rotations 

10/external rotations 

10 DB RDL light weight slow and controlled 

A1. Barbell strict press @30x1 x 5 tough reps x 4 sets 

Rest 30 sec

A2. Sumo grip deadlift @11x1 x 5 solid/challenging reps x 4 sets

Rest 30 sec

A3. 8/side KB Chop x 4 sets

Rest 30 sec

+

12 min Amrap :

5 DB Mankers

100ft HEAVY farmers carry 

30 Double under’s 

 

 

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