Guess who’s back?!?!? 🥰🥰🥰
/
A1. Weighted chin-ups
Heavy 6-5-4-3 reps schemes
A2. Seated box jumps x 3
*weighted as a modification up for those who can
– superset A1 & A2
B. EMOM x 18
Minute 1: 15/12 cal row
Minute 2: 12 db box step overs
Minute 3: 10-15 pushups + 10-15 abmat situps
– building on prior weeks Emom cuplet
Announcements:
A. Class signups. We will be implemented for Friday’s, 8:30/9:45a and for Saturday’s 8a/9:15a. This is to keep classs manageable, while following guidelines and also creating better environments for each class.
/
A. Weightlifting Coaching Session
Squat clean + Jerk ; into Squat clean focus
B. 3 rds
400m run
15 bar lateral burpees
12 front squats 135/93
9 clean and jerks
Rest 3 min between
*weight for workout specific to person. Whiteboard session to discuss weights, intent and timing.
Happy Sunday!
/
Schedule:
8a – 8:45 : MOVE
9:15 – 10:15 : Yoga
NO OPEN GYM today
/
MOVE Sunday FUNDAY
08/09/2020
PaceSetter – Partner (Together but separate) 🙂
Equip:
Rower
1-warm up DB
1-workout DB
Ab Mat
Warm Up:
AMRAP 10
8 Cal Row
8 Air Squats
8 Strict Press (4/4)
8 Sit Ups
Movements:
1. 7-10 Cal Row/ Continuous Candlesticks
2. 10 Ring Rows or 10 Push Ups/ Continuous Bicycle Crunch
3. 100m Run / Straight Leg Sit-Ups
4. 5/5 SA DB Thrusters / Side Plank (switch sides at 5)
*4:00 work / 1:00 Rest x4 Rounds*
Athlete #1 preforms the required number of reps while athlete #2 preforms the complimentary movement continuously. Once athlete #1 reaches the required reps the athletes switch movements. This continues for the 4:00 min interval. Athletes rest 1:00 min then rotate to next station.
Finisher:
1 Minute of Burpees
Push Yourself – How many can you get?
A. 125 calorie machine (of choice)
*emom x 4 burpee box jump overs 24/20
– 1st come first serve on equipment
B. 100 single arm thrusters (DB or KB)
*emom x 4 no push burpee box jump overs 24/20
A. Back SqT : 3RM @30X0
B. AFAP
50 t2b
100 Du
10 front Squats 225/153 – 205/133 – 185/113
50 shoulder taps
100 DU
10 front squats
*front squat approach: 65-70% as target
**coach discussion at whiteboard.
***modifications on whiteboard.
Team Thursday is here!
/
Teams of 2:
AMRAP 10
100 double Unders / singles
25 dB devils press 50/35’s
Rest 3 minutes
AMRAP 8
Alt rds 1/1
6 burpees over KB
12 goblet squats 70/53
Rest 3 min
AFAP
100 synchro air squats
50 synchro sit-ups
100 shoulder taps
50 synchro pushups
100 dB renegade rows
A. Front SqT – 4RM + 1×4@90%
B. Afap
1k run
30 clean and jerks 135/93
1k run
*15 min time cap
Tuesday is what?!?!?
/
A. Emom x 12
Minute 1: 15/12 cal row
Minute 2: 8-10 dB front rack box step overs
B1. Pendlay Snatch Grip rows
4 sets of 6 reps
B2. Weighted pull-ups x 4 sets x 4 reps
– <12 min
C. Single leg Hip thrusts
8-10 reps each side x 3 sets
All the smiles for Monday and a new phase!
/
A. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps
B. Conditioning:
15/12 cal bike
12 hang power snatch’s 75/53
9 bar lateral burpees
12 OHS / front squats
15 / 12 cal bike
Rest 3 minutes x 2-3 rds
*optional rower for machine
Sunday Funday
/
MOVE @8a
Yoga @9:15a
Open Gym @10:30-12
