Monday, December 3rd, 2018

December 3, 2018

3min Z1 - run, row or ride

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Crossover Symmetry

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Burgener Warm up w/ PVC:

5 Down and up

5 Elbows high and outside

5 Muscle snatch

5 Power Snatch land

5 Snatch drop

5 Hang power snatch 

x 2 rounds

 

A. Every 1:30 X 7 Sets:
Snatch Pull +
Hang Snatch +
Snatch
Warm-up as needed. Start around 60% of your 1RM. Build safely. Drop and reset after the Hang Snatch.

B. Every 1:30 X 7 Sets:
Clean Pull +
Hang Clean +
Jerk
Warm-up as needed. Start around 60% of your 1RM. Build safely.

+

7 Rounds AFAP:
10 Thrusters 95/65
1 Rope Climb 15ft (scale to seated KB pulls or rope up/downs)

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Sunday

December 2, 2018

WOD

3min Z1

+

Crossover Symmetry

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Choose 3-4 Dynamic warm ups for what you do next.

 

then

 

Skill and drill -12-15 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 this week, you can also make that up in this section.

 

then:

 

Teams of 2 must complete the following:
100 power clean 95/65
100 kipping hSPU or hand release push ups
100′ farmers walk, 70/55# (5x each)
100/80 cal bike

*break it up anyway you want to

 

STRUCTURE: TBD

 

SWEAT

In 7 minute blocks with 2 minutes of rest:

1. 250m row,10 DB bicep curls, 10 bent-over tricep kickbacks (Old School)

2. 5 strict pull ups, 10 push-ups, 15 air squats (Mini Cindy)

3. :30 abmat sit-ups, :30 up/down alternating planks, :30 bicycles

4. 3 x 50m shuttle run, 5 burpees, 3 x 50m shuttle run, 10 pair of mountain climbers

5. 10 KBS, 10 Goblet squats, 3 forward/backward lunges all one leg L/R.

6. :20 AB sprint, :40 easy ride.

 

WESTPORT BARBELL: TBD

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Partner Saturday

December 1, 2018

Warm up:

Invisible Fran:

21-15-9

Jumping Air Squats

Push ups

 

then:

 

With two people, 40 minute timecap

*all work split evenly

**partners must complete one movement before moving on to the  next.

 

Row 800m

40 Wall Balls (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups (ring rows)

Row 800m
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps w/ step down (24/20 in)

Row 800m
40 Kettlebell Swings (1.5/1 pood)

40 Toes-to-Bar (knees to waist)
40 Air Squats

Row 800m
40 Hang Snatches (95/65 lb)
40 Double-Unders (80 singles)
40 Burpees

Row 800m

 

If you finish the chipper before the 40min cap - max calories on AB switching every :30.

 

The workout above is a version of another workout called "Fatal Forty" and was requested by TJ for his 40th birthday. 

 

HAPPY 40th BIRTHDAY TJ!

 

Fatal Forty RX is:

 

40 Wall Balls (20/14 lb)

40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
*400 meter Run at start and after each 40-rep movement

You are more than welcome to do this workout RX as an individual. 

 


 

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