• Sunday, 09.27.20

    Schedule:

    8a – MOVE

    NO yoga today

    /

    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?

  • Saturday, 09.26.20

    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

  • Friday, 09.25.20

    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

  • Thursday, 09.24.30

    #teamThursday

    /

    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

  • Wed, 09.23.20

    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 :

  • Tuesday, 09.22.20

    Teammate Tuesday!

    /

    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