Tuesday, January 7th, 2020

January 7, 2020

3 min Z1

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Crossover Symmetry or Banded stretching

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Coach leads group through:

Partner Up
P1- 250m Row
P2- AMRAP Plate Floor Press
Switch
P1- 250m Row
P2- AMRAP Reaching Sit Ups w/ Plate

 

then:


A. DB Bench Press - work up to a heavy set of 3 in 15 mins.

B1. Tall kneeling DB press x10reps x 2

B2. Tricep kick backs x10/side x 2

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AMRAP15

2 rounds of: 5 hang power clean, 115/80, 3 burpees over the barbell, 15 double unders)

into

20/16 cal row

*This is an amrap that continues after the row. Back into the 2 rounds of HPC, BOB and DU.

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Monday, January 6th, 2020

January 6, 2020

3min Z1

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Crossover Symmetry, Foam Rolling, etc.

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Coach leads group through:

:30 pigeon, L/R

10 Alt. Prone Scorpions 

:15 Couch stretch L/R

x 2 rounds

 

8 DB or KB Squat to press out

8 walk out push ups

8 small banded side steps L/R

x 2 rounds 

 

then:

 

 

A. 0:00 – 8:00 – Every 2:00 x 4 sets: 5/side Front Rack Lateral Box Step-ups. Focus on positioning and movement over load. Box height should put your knee and hip in line. Perform all 5 reps on 1 side, then switch to the other.

B. 8:00 – 16:00 – Every 2:00 x 4 sets: 6/side Dumbbell Bulgarian Split Squat
Perform all reps on 1 side before switching to the other. Build as you go.

C. 16:00 – 20:00 – Every 1:00 x 4 sets: 20-30 second Hollow Hold
Don’t go max effort. Goal is to hit a consistent, unbroken time, each and every set.

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On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls 
5 Push Press

*Build in Weight on the Push Press*

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Sunday Funday!

January 5, 2020

Today kicks off our first Westport Muscle class at 10am!

 

WOD:

Gymnastics with Britt

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60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

 

STRUCTURE: TBD

SWEAT:

All segments are 7 mins long with a 2:00 break/transition:

  1. Air Assault Intervals - :20 hard, :40 easy
  2. 10 Russian KBS, 10 Pairs of Scissor Jumps, :30 Plank up downs R/L
  3. 10 Single leg V-ups, 10 toe touches, 15 Pairs of cross-body Mountain Climbers
  4. 4 Man Makers, 6 DB Front Squats, 8 DB Push Press
  5. Row 200m, 6 Mogul jumps over the back of the Erg, 6 no jump Burpees
  6. 100' Farmers Carry, 12 reverse lunges, 100' Farmers Carry, 20 Press Jacks with a Dumbbell (video)

 

MUSCLE: TBD

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