9/21/18

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2x10 medball cleans, 10 medball presses, 10 medball slams, 10 MB situps

3x10 Sandbag clean and press *10 DB rows in between sets Preferably outside

For Time: 500 m row, 10 front squats, 400 m row, 8 front squats, 300 m row, 6 front squats, 200 m row, 4 front squats, 100 m row, 2 front squats (#135/95)

9/19/18

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2x 10 plank shoulder taps, 10 PVC pass thrus, 10 hollow rocks with PVC, 10 arch rocks with PVC, 5 hollow to arch rolls/transitions

Strict Pressing Progressions

1.) push ups: beginner: tempo push ups from knees, floor, or paralettes x8 3count down, fast up/advanced: plyo pushups x8

2.) Pistol negatives off box: lower down as slow as possible touch floor push back up x8 per leg

3.) Beginner: seated heavy DB strict pressx8/ intermediate: Box Strict HSPU x8, advanced: strict HSPU x8

FESTIVUS WOD 1: 6-Minute Running Clock

Part 1: 6 Rounds Total (not 6 rounds per athlete)

- 10 Shoulders-To-Overhead (S2OH)
- 10 Hanging Knees to chest/knee raises
The WOD will begin with the bar preloaded. On 3-2-1-Go! one athlete will complete a round of 10 S2OH and 10 Knees to chest/knee raises. Athletes will alternate doing complete rounds. When an athlete finishes a round they must tag their partner in for them to begin. One partner works at a time.

Part 2: AMRAP Front Squats

After Part 1 is complete athletes will take turns as they choose to acquire maximum front squats in the remaining time. One athlete works at a time. Athletes can switch anytime they want. Athletes must tag their partner in for them to begin. Due to possible time limitations both athletes do NOT have to front squat.

9/14/18

2x 10 PVC Pass thrus, 10 scorpion stretches, 10 DB Bench press, 10 DB row

 

3 rounds with 1:30 rest in btwn sets:

5-5-5 bench press (close grip, neutral grip, wide grip), then straight into a rope pull (2 rope lengths)

 

Tabata Hell (:20 on/:10 off 4x of the following)

1) Medball press/except on the "rest" you are actively holding the ball in front

2.) ABS/Core Coaches choice

3.) Air squats except on the rest you are holding at the bottom of the squat