Thursday, February 7th, 2019

February 7, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

100 DU or 200 Single Unders
Then 2 Rounds
:40 on/:20 off
-Shoulder Taps
-Jumping Lunges
-Hollow Hold

 

then:

 

0:00 – 10:00 – Every 2:00 X 5 Sets:
5-7 push ups +20 scissor jumps

 

10:00 – 18:00 – 8 Minute AMRAP:
1000m Row
Max KBS 53/35

 

Rest 2 mins

 

20:00 – 30:00 – Every 2:00 X 5 Sets:
5 Burpees +10 Knees-Up/Toes-To-Bar

30:00 – 38:00 – 8 Minute AMRAP:
1000m Row
Max Complex Of 3 Dumbbell Hang Power Cleans + 3/Side Front Rack Alternating Lunges + 3 Shoulder-To-Overhead 50/35
Dumbbell Piece must be performed as a complex, each complex counts as a rep.

 

Rest 2 mins:

 

1 minute of froggers

1 minute of up-down planks, alternating arms

:30 side plank leg lift L

:30 side plank leg lift R

1 min  toe touches

1 min bicycle crunches

rest 2 min 

x 2 sets

 

Leave a Comment:

Add Your Comment/Photo Here...

Wednesday, February 6th, 2019

February 6, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

- Lung stretch with thoracic rotation. Hold lunge for 10 sec then hold rotated torso stretch for 10 sec. (https://www.youtube.com/watch?v=Syg5xBZQvHA)

- PVC Pass through with weight x 5 reps (slow ) 

- Banded good mornings 10 reps

- Into 10 lateral steps each way 

- 5 x DB Front and side delt raises. 

*light weight slow and controlled

X2 sets 

 

then:
 
A. On the Minute x 12: 1 Hang Power Snatch + 1 Power Snatch.  Build.
+
3 rounds for time:
30 wall balls, 20/14#
15 burpees
 
into
 
3 rounds
15 cal AB
30 double unders
 
into
 
3 rounds
30 sit ups
15 CTB pull ups
 
 
 

Leave a Comment:

Add Your Comment/Photo Here...

Tuesday, February 5th, 2019

February 5, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:
Med Ball Squeeze Carry, Down & Back *Relay Style!*
Med Ball Squeeze Lunges, Alt. x10
Med Ball Squeeze Squats, x10
Med Ball Squeeze Plank Hold, :30
x2 Rounds

 

then:


Complete 5 Sets of:
A1. 20 Alt. Sandbag Box Step Ups (can also use plates as a low box)
A2. Farmer's Carry 50m  (Nothing lighter than 35lbs per hand.)

+
Complete For time, w/ a Partner:
160 Cal Row (damper set at 10)
*Partner holds Sandbag while other rows

 

Finisher: (If time allows)
Complete 2-3 Max Effort Sled Sprints

Leave a Comment:

Add Your Comment/Photo Here...
4 | 5 | 6 | 7 | 8 |