Tuesday, October 2nd, 2018

October 2, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

Partner Up!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch

 

then:

 

A1. Barbell Romanian Dead lift @ 4020 tempo for 10 reps x 3 sets
A2. Barbell Strict press x 10 x 3 sets @ 4020 tempo
A3. Side lying DB ext. rot. @ 3020 tempo x 10/side x 3
**A1 and A2 are 60 seconds per set.

+

30 sec. amrap Hang Power Cleans @ 95/65#
:30 transition into rower
1 minute row; increasing intensity every :20 from 80/90/100% effort
Rest 1:30 minute
X5 rounds

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Monday, October 1st, 2018

October 1, 2018

3min Z1

+

Crossover Symmetry

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Coach leads group through:

25m walking lunge with thoracic twist L/R

25m high knee skip back

10 push ups with slow alternate shoulder taps

10 seated wall angels

x 2 rounds

 

then:

 

A1. Front Squat @3 sec. lower , 2 sec. pause, speed up for 3 reps x 4 sets (add 10 pounds from last week)
A2. Barbell curls @ 4020 tempo x 8-10 reps x 4 sets
A3. Single arm KB front rack walk x 50’/side x 4 sets

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In front of a clock for 20:00
3 minute amrap
10 no push up burpee box jump, 20/15”
10 ball slams, 30/20#
10 double unders
Rest 1 minute
X3 rounds

 

Rest till the 15:00, then:

 

2 minute amrap T2B
400m run

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Sunday

September 30, 2018

WOD

3min Z1

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Crossovery Symmetry

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Pick three to four dynamic movements that will warm you up for what you choose next.

 

then:

 

Skill and drill - 15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
- If you missed a strength session from the week, you can also make that up in this section.

 

then

 

Teams of 2 must complete the following:


200 air squats
10 rope climbs
1 miles on the AB
X2 rounds

 

Then

 

200meter SB carry, 150/100#
50 no push up burpee box jump, 24/20”
X2 rounds

 

Then

 

1 mile cool down run

 

STRUCTURE: TBD

 

SWEAT

In 7 minute blocks with 2 minutes of rest:

 

1. 10 Alt. DB Snatch, 10 Box jump, 10 reverse lunges

2. 20 pairs of mountain climbers, 10 no push-up burpees, 5 jumping air squats

3. 10 wall ball, 10 push-ups, :30 plank

4. 10 bicep curls, 10 pair of bicycle, 10 verticle toe touches. (video here.)

5. Row 150 meters, 20 double unders, 10 heavy russian KBS.

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