Wednesday, October 2nd, 2019

October 2, 2019

3min Z1

+

Crossover Symmetry, Banded Stretching, foam rolling, etc.

+

Coach leads group through:

A. 0:00 – 5:00 – Every 1:00 x 5 sets:

2 Hang from Hip Snatch Jump and Shrug (video)
2 Tall Power Snatch +
2 Snatch Drop (video)
Perform this with an empty barbell and use this as warm-up and positional work.

B. 6:00 – 16:00 – Every 1:00 x 10 sets:
1 Tempo Snatch Pull +
1 Low Hang Power Snatch +
1 Overhead Squat
Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as you go.

C. 17:00 – 21:00 – Every 30 seconds x 10 sets:
1 Power Snatch @ 60-80% of 1RM
If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max.

+

“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, (1.5|1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5|1)
er24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5|1)
12 Pull-ups

*30 minute time cap

Leave a Comment:

Add Your Comment/Photo Here...

Tuesday, October 1st, 2019

October 1, 2019

3min Z1

+

Crossover Symmetry

Coach leads group through:

Run 200m with a plate then
:45 on :15 off
• Ground to Overhead
• Plate hops
• Burpee to Plate

x 2 rounsa

 

then:

 

A. 0:00 – 14:00 – Every 2:00 x 7 sets:
30-50 Double-unders + 5-10 Push-ups or Ring Push-ups or Ring Dips + 20-30 second Plank or Handstand Hold
*Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets.

 

STRUCTURE:

Warm-Up:
200m Sandbag "Social"
Then...
OH SB/Ball Carry, 200ft
Ring Row Holds, :30s
Farmer's Carry, 200ft
Banded Earthquake Pushups, :30s
x3 Sets

Strength: (4 Sets)
A1. Wide-Grip Barbell Z-Press, x8-10
*Find your Lats & Pecs. Feel them engage!
A2. Hex Bar Lat Rows, x 8-10 Reps
A3. Heavy D-Ball to Box, x5 Reps

WOD:

For Time...
12-9-6-3
SB Squat
SB Push Press
Slam Ball
*Find a challenging weight that you can move, and go!

B. 15:00 – 30:00 – Every 3:00 x 5 sets:
5 Dumbbell Push Press +
10 Dumbbell Floor Press +
20 Banded Tricep Press Downs
*Build on the Push Press as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them.

C. 30:00 – 40:00 – Every 2:00 x 5 sets:
10 Burpees +
200m Run
*Sprinty efforts. Scale so you’re getting at least 30 seconds of Rest.

Leave a Comment:

Add Your Comment/Photo Here...

Monday, September 30th, 2019

September 30, 2019

3 min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

:30 Pigeon Stretch R/L

:30 Figure 4 Hip Stretch R/L (video)

:30 Downward Dog

x 1 

Bear Crawl x 1 length

10 Spiderman push ups

Bear Crawl x 1 length

12 weighted SL DL L/R into 10 goblet squats

x 2

 

A. Every 3:00 x 7 sets:
3 Banded Back Squats @ 45% of 1RM + Band Tension +
4 Jumping Air Squat-to-Box Jump +
20 second sprint on AB.
We will be working in partners or even groups of three for this to share gear. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. For the plyo drill, perform a Jumping Air Squat, as you land we want to see you rebound right into the Box Jump, no pausing on the floor. If this means you need to work with a significantly shorter box than normal that’s fine, we’re looking for that explosiveness and reactivity here. For the bands we are recommending the following…

Back Squat 1RM of…

100-200lbs Red Band

200-300lbs Blue Band

300-400lbs Green Band

+

10 minute AMRAP:
21 Abmat Sit-ups
15 Deadlifts 115/75 (Scale up: add weight)
9 Alternating Front Rack Lunges 115/75

Leave a Comment:

Add Your Comment/Photo Here...
3 | 4 | 5 | 6 | 7 |