Tuesday, April 9th, 2019

April 9, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

P1: Row 150m
P2: Wall Sit w/ Plate (video)

Switch

+

3 Rounds: (Both work together each movement)
:30sec Work - Partner Med Ball Burpess & Pass 
:30sec Work - Plank Hold

 

then:

 

A1. Sandbag Pause Squats, 8 Reps
*Pick a Tempo for Eccentric
*Pause in engaged bottom position for 2-3 seconds

A2. Dumbbell Leg Extentions, 15 Reps (video)

A3. "Fast Feet" Drill (Use Plates), :30sec (video)

x 4 rounds

+

50 Sandbag or Barbell Push Press - if you choose BB - 105/75lbs

*After every 10 reps complete 8 Burpees

**The idea here is to challenge yourself and use the SB over the BB. Let's see who gives it a go!

 

Finisher - if there is time: (2-3 Sets)
HEAVY Sled Push 50m

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Monday, April 8th 2019

April 8, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m walking lunge with Thoracic Twist

25m reverse bear crawl

10 alternating KB weighted cossacks

10 KB weighted romanian DL

10 Pushups with alt shoulder tap

x 2

 

then:

 

A. 0:00 – 10:00 – Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges
Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

B. 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Tempo @1x51 Dumbbell Goblet Split Squats
Start at a moderate load and build. Tempo is the goal here. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

 

C 18:00 – 26:00 – Every 2:00 X 4 Sets: 7/Side Single Leg Hip Thrust
Use a bench or box for these. Perform all reps on 1 side and then switch to the other. Can use a DB or KB, focus on positioning and good activation.

+

For Time:
50 Power Cleans 95/65
50 Calories Ski/Bike/Row

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Sunday

April 7, 2019

 

WOD

3min Z1

+

Crossover Symmetry

 

then

 

Gymnastics with Britt

 

then:

 

Teams of 2 must complete the following:
5 minute max effort row
5 minute amrap farmers carry, 70/55# – done in 50m increments
5 minute max effort AB
5 minute max distance sled push – done in 50m increments
800m team run
Then back up the ladder

 

STRUCTURE:tongue-out

 

SWEAT

As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
9 KB Swings, 53/35lbs
6 Toes-to-Bar

 

rest 2 mins

 

As many rounds as possible in 8:00 of:
8 Dumbbell Push Press, 35/20lbs per hand
50 Double Unders or 100 Single Unders
8 Burpees

 

rest 2 mins

 

As many rounds as possible in 8:00 of:
10 Wall Ball
20 Mountain Climbers
Row 250m

 

rest 2 mins

 

As many rounds as possible in 8:00 of:
10 Strict Pull ups or Ring Rows
15 DB Floor Presses

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