BP

Tuesday, 08.11.20

Guess who’s back?!?!? 🥰🥰🥰

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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

Monday, 08.10.20

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.

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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.

Sunday, 08.09.20

Happy Sunday!

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Schedule:

8a – 8:45 : MOVE

9:15 – 10:15 : Yoga

NO OPEN GYM today

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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?

Friday, 08.07.20

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.

Thursday, 08.06.20

Team Thursday is here!

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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

Tuesday, 08.04.20

Tuesday is what?!?!?

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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

Monday, 08.03.20

All the smiles for Monday and a new phase!

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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

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