Wednesday, August 7th, 2019

August 7, 2019

3min Z1

+

Coach leads group through:

3-way banded lat stretch :20 per position (video)

25' walking lunge with thoracic twist

25' bear crawl

x 2 rounds

 

then:

 

A. 0:00 – 5:00 – 5 minute AMRAP:
5 Scap Pull-ups w/Pause at Top
10 Banded Lat Press Down w/Pause at Hips
30 Single-unders or Double-unders
Work through at a Warm-up pace focusing on position and activation. For the Lat Press Down use a thin band.

B. 6:00 – 21:00 – 15 minute EMOTM:
1 – 5-8/side Single Arm Ring Row
2 – :20-30 second Chin Over Bar Hold
3 – 15-20 Banded Upright Row
For the Chin-Over Bar hold use bands as needed if you don’t have the strength to perform this unassisted. Pick reps/efforts you can maintain for all 5 sets.

C. 22:00 – 30:00 – 8 minute AMRAP:
4 Dumbbell Man Makers 50/35 (Push-up + Row R/L + Power Clean)
8 Box Jumps 30/24
16 Push Press 95/65
Scale weight as needed.

D. 31:00 – 37:00 – AFAP:
800m Run
Hit this at 80-90%. Scale distance appropriately so you have at least 1 minute of Rest.

E. 37:00 –  AFAP:
1000m row

 

Quick Hiit:

Every minute on the minute for 32 minutes (8 rounds) alternate the following:

M1: 6 Plate Thrusters + 6 Lateral Hop Over-the-Plate Burpees
M2: 8 Hollow Rocks + 8 Supermans
M3: 10 Russian Kettlebell Swings
M4: 12 Overhead Walking Lunges with Plate

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Tuesday, August 6th, 2019

August 6, 2019

WOD:

3min z-1

+

Crossover Symmetry

+

Coach leads group through:

:30 Pigeon L/R

:30 Runners stretch L/R

:30 Samson Stretch L/R

x 1 round

 

8 Push up with shoulder taps

8 DB Cuban Presses

8 SA DB External Rotation

5 Inch Worms

x 2 rounds

 

then:

 

A. Push Jerk

3 reps, each one with a 2-3 sec. lower and pause on shoulders before starting the second rep

rest :60 x 5 sets

B. 3 sets (5-7 mins)

12 DB skull crushers @ 2020 tempo

rest :10

12 DB curls @ 2020 tempo

rest :10

12 lateral banded steps L/R w/ small band

rest :30

+

7 rounds for time:
4 HSPU or Piked strict HSPU off box.
5 squat clean - 135/105#
6 CTB Pull Ups
7 KBS - 70/53 

*The goal here is to go unbroken on all movements. If you need extra time in between movements to insure that you can hit  the reps without stopping, take it.

 

Quick Hiit:

5 Min AMRAP w/ 1:30 min rest/transition

Equipment needed:

1 x Wall Ball

2 x Dumbbells

1 x Kettlebell

Rower


1. 10 Wall Ball Clean  to Wall Ball, 20 Russian twists, 10 Burpees

rest 1:30 mins

2. 20 pairs of mountain climbers, 5 Man Makers, 10 Air Squats

rest 1:30 mins

3.10 bicep curls, 10 pair of bicycle, 10 verticle toe touches.

Rest 1:30 mins

4.10 KBS, 100' left arm farmers walk , 10 Goblet squats, switch arms - 100' right arm farmers walk.

rest 1:30 mins

5. Row 150 meters, :30 hollow hold

 

 

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Monday, August 5th, 2019

August 5, 2019

3min Z1

+

Coach leads group through:

12 slider reverse lunges

10 jumping air squats

10 weighted cossacks

8 slow push ups

x 2 rounds

 

then:

 

A1. Back Squat

6 reps @ 2020 tempo x 5 sets, rest :60

A2. Deadlift

x10 reps x 5 sets, @2021 tempo, rest :60

+

AMRAP5

6 Power Cleans, 135/95

12 wall balls, 20/14#

18 box jumps with a step down,24/20"

2 minute rest

x 3 sets

 

Quick Hiit:

1 pair of DB, One Air Bike

:30 DB Thrusters

:30 AB
:30 Bent Over Row

:30 AB

:30 DB Lunges

:30 AB
:30 DB Bicep curl to OH Press

:30 AB
:30 DB Russian Twists

:30 AB
:30 Man Makers

:30 AB

:30 Tricep Kick Backs

:30 AB

Rest 2 mins

x 3 rounds

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