Function

Schedule:

8a – MOVE

NO yoga today

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MOVE Sunday FUNDAY

09/27/2020

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.

0-4 work

4-5 rest

5-9 work

9-10 rest

10-14 work

14-15 rest

15-19 work

Finisher:

1 Minute of Burpees

How many can you get?

A. Deadlift: 5×3 @31X1

B. Afap

50/40 cal bike

40 t2b

30 dB devils press 50/35’s

200m run w/ DB’s

100 double Unders

A1. Front rack reverse step lunge

6/ each aide x 4 sets

A2. DB standing Arnold press

6-8 reps – Superset with A1

B. Afap

Buy In: 1k row

Then,

3 rds

25 pull-ups

15 DB clean and jerks 50/35’s,

*1 head on each dB to touch ground

Finish with,

800m run

#teamThursday

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Teams of 2

A. 1 min max row cal / 1 min max burpee box jump over

Rest 1 min x 2 rds

– 1 partner on one 1 partner on other. Rest then switch

B. Amrap 7

50 kB swings

50 synchro air squats

50 pushups

C. Amrap 7

12 synchro deadlifts 135/93

6 synchro bar lateral burpees

12 synchro Abmat sit-ups

D. Amrap 5 – 100m shuttle run relay

1:1 w/ partner

10 alt jumping lunges

100m shuttle





A. 3 hang cleans + Jerk; Every :90 x 8 sets

Starting 65-70%

– volume focus , not Max.

B. Conditioning: @80%

running clock

amrap 5

5 wall balls

5 t2b

rest 3 min

amrap 6

10 shoulder to overhead 135/93

25 du

rest 3 minutes

amrap 7

12/10 cal bike

100m shuttle run

10 hang power cleans 115/83

– 23 min total :

Teammate Tuesday!

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A. Weighted chin or Pull up

5rm

3rm

Heavy singles

B. 2 rds

1k row

50 burpees onto plate

25 dB box step overs

Rest 2 min between

* modifications on white board

A reminder for your coming week. . . .

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A. Squat clean

5-3-1-1-1

– whiteboard discussion on this

B. 50-40-30-20-10 afap

Double Unders

Abmat situps

Power Cleans (5-4-3-2-1) 225/133

*12 min cap

Schedule:

8a Move

9:15 Yoga

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MOVE Sunday FUNDAY

09/20/2020

AMRAPALOZZA

Equip:

2 or 3 Dumbbells

Wall Ball

Jump Rope

Warm Up:

Tabata (:20 work / :10 rest) x12 of:

Soldier kicks

Alt Superman

Push ups to down dog

Kang / Hinge Squats

Alt lunge w twist

Jump rope

Movements:

AMRAP 5:

100 m Skip

8 Renegade Rows (push-up w hands on db’s, then row with each arm = 1 rep)

10 straight leg Sit Ups

Rest 2 Min

AMRAP 5:

30 DU or 60 Singles

10 Alt DB Snatches

10 Alt goblet Lunges

Rest 2 Min

AMRAP 5:

10 WB Thrusters

20 WB alt toe touches/ jump over WB at 10

10 WB Russian Twist

Finisher:

Tabata Abs:

-V Ups

-Hollow Hold

-Pike Legs – Toe Touches

-Alphabet

*:20 work / :10 rest * 2 Rounds

AFAP

5 rds

500m Run

15 OHS

15 bar facing burpees

Weight options: 135/93 – 115/83 – 95/63 – 75/53 etc

**modify to Front Squats / Goblet

***optional heavy power cleans if legs not recovering from prior

Welcome back Guillermo!

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A. 3’rds

21 thrusters 115/83

21 c2b pull-ups

B. Front SqT – 1RM

Or

B. 1k for time

***modifications for workout on whiteboard