Monday, November 25th, 2019

November 25, 2019

3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

:45 on/:15 off
1. Jump Rope
2. Scorpion Stretch
3. Jump Rope
4. Burpee Dumbbell Deadlifts

2 Rounds

*Round 1, complete single unders. Round 2, complete double unders or attempts.

 

then:

 

A1. Back Squat

5 reps @ 60%

4 reps @ 65%

3 reps @ 70%

2 reps @ 80%

1 rep @ 90 or 90+ %

A2. Seated DB lateral raise x 15 x 5 sets

+

3 rounds for time:
75 Double-unders
50 Air Squats
25 Russian Kettlebell Swings 70/53

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Sunday

November 24, 2019

WOD:

3min Z1

+

Crossover Symmetry

 

then

 

Gymnastics with Britt

 

then

 

Teams of 2:

42-36-30-24-18-12-6

SDHP, (double KB's or one single HEAVY)

ball slams

then

1 mile shared ride

 

STRUCTURE: TBD

 

SWEAT:

With a partner:

:45 seconds of each movement, your partner will be completing :45 seconds of either rowing or riding the AB you will both have :15 to switch and then move on to the next movement.

 

1 Min Ball Slams

 

1. Air Squat

2. Push up to T stabilizaton

3. Cross Body Mountain climbers

4. Abmat Sit ups or GHD sit ups

 

1 Min Ball Slams

 

5. L-seated DB push press

6. Wall walks

7. Man Makers

8. Toes to bar

 

1 Min Ball Slams

 

9. Med Ball Cleans

10. Bicep Curls

11. Banded tricep pull downs

12. Hollow rocks

 

1 Min Ball Slams

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Team Saturday

November 23, 2019

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) (65/45)
30 Toes to Bar (knees to waist)
30 Thrusters (95/65) (65/45)

150/105 Calorie Bike (105/75)

 

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) (75/55)
30 Toes to Bar (knees to waist)
30 Thrusters (115/80) (75/55)

150/105 Calorie Bike (105/75)

 

2 Rounds:

30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) (95/65)
30 Toes to Bar (knees to waist)
30 Thrusters (135/95) (95/65)

 

150/105 Calorie Bike (105/75)

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