Thursday, December 6th, 2018

December 6, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

25ft bandy side steps each side
20 Weighted or resistance band glute bridges
15 Side Plank Hip Raises Each Side (ADV top leg elevated)

2 x rounds

 

12min EMOM:

1. :45 shuttle runs

2. :30 Box Piked Handstand Hold

3. 8 Burpees

 

rest 3 mins/set up for:

 

40-30-20-10
Row for Cals
Abmat Sit-ups
Double Unders x3

 

At Home WOD
AMRAP: 15
3 Wall Climbs
15 Hollow Rocks
15 Jumping Squats

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Wednesday, December 5th, 2018

December 5, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

6 Minute AMRAP
50’ Lunge
10 Burpees
50’ Duck Walk
3 Inchworms w/ Push Up

 

Then:

 

A. Hang Power Clean; 2 reps OTM for 8 minutes. Build.

B. On the 2 minutes for 6 minutes 8 x single leg KB RDL per side (Use the wall.) +  8 x Tall kneeling double kb bottoms up press

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2 minutes on / 2 minutes off for 4 rounds
10 double DB ground to OH
Assault bike – increasing effort every :30 to a 95% push

***DB’s should take you around :20, then a :10 transition for :90 on the bike

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Tuesday, December 4th, 2018

December 4, 2018

 

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 x-band side steps L/R

25m seal walk

20 pair of cross body mountain climbers

x 3 rounds

 

then:

 

A1. Strict Pull-Ups: 6-10 Reps x 4 sets.
Rest 90-120 seconds between sets. Use assistance if needed.

A2. Single Arm Kettlebell or DB Upright Row x 4 sets. 
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading.

A3. Side Lying External Dumbbell Rotation 8 x 4 sets.

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minute 0-10:00 – amrap 
8 CTB pull ups
8 Goblet squats
16 double unders

minute 12:00 – 18:00 – amrap 
16 ball slams
16 lunge jumps
32 double unders

minute 20:00 – finish
1K Row

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