WOD: 3 Rounds for time:
-5 Power snatch (155lbs/105lbs)
-5 Snatch balance (155lbs/105lbs)
-100-meter Prowler push
*Loads will vary depending on the surface. Use a load that allows for a hard sprint effort. *2:00 Rest between rounds
Friday Sep 6th, 2019
September 6, 2019 / By j0ssy
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Thursday Sep 5th, 2019
September 5, 2019 / By j0ssy
Middle Splits Series, time to work on those hips!
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Wednesday Sep 4th, 2019
September 4, 2019 / By j0ssy
-50/40 cal row
-40 single arm kettlebell thrusters https://www.youtube.com/watch?v=gu7kSJCss1M *
-30 no push-up burpees https://www.youtube.com/watch?v=2r2YKyTssns
*single arm thrusters up to 50/35 lb. Kb. Switch hands every 10 reps.
Then
Gymnastics strength/stability
-2 x :20 high plank hold https://www.youtube.com/watch?v=ukw9i_wBLcQ
https://www.youtube.com/watch?v=9PKChU9Ozs8
-2 x :20 ring support hold * https://www.youtube.com/watch?v=-4IF7z6A71s
-20 strict ring dips (accumulated). Singles are fine
*Keep elbows straight and glue arms to hips. If the top of the ring dip is too difficult set rings at approximately knee height and work to turn them out on high plank hold
Then
WOD 3= wellness = GB single leg squat
Class goal is Preparatory Element 8
Work: speed skater squat 5 x 5 reps each side
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Tuesday Sep 3rd, 2019
September 3, 2019 / By j0ssy
WOD 1= 4 Super Sets of:
-5 Strict Press directly into 5 Push Press
*from the rack, pick a challenging strict press weight for all 4 sets.
-20m Farmers Carry + 7 Deadlift + 20m Farmers Carry + 7 Deadlift.
*Pick a challenging KB/DB weight and use for both deadlifts and farmer carry. Feel free to adjust weights for desired level of difficulty
Rest as needed
WOD 2= For time:
21-15-9-6-3
-Push Ups
-Box Jumps 24/20
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Monday Sep 2nd, 2019
September 2, 2019 / By j0ssy
WOD Use the following video as a guide https://gethealthyu.com/agility-ladder-drills-to-burn-calories/?jwsource=cl
Perform each drill four times in a row. Use the first try as a warm up with each foot. The next two tries are for speed and accuracy. While you try to go through the ladder fast during the exercise, the session is not for time. Evaluate each performance and see how you can improve on the next trip. Keep your mind engaged. If it seems too easy, then you are not going fast enough or accurately enough.
1. Single Foot In Each Square
2. Two Feet In Each Square
3. Lateral Stepping Two feet in each square
4. Jumping Jack Feet Two feet jump together in a square, then jump out while moving down the ladder
5. In In Out Out
6. Lateral Carioca Grapevine as you move across the ladder. Alternate the side you lead with, for example, do right then left
7. Cross-Overs One foot crosses front and steps in square; two feet step to the side and then keep repeating, keeping one foot in the square, two feet on the side
8. Icky Shuffle Two feet step in a square; one foot to the outside
9. Single Foot Hops Do right, then left. 4 trips each leg for a total of 8 trips
10. Side Shuffle Inside foot moves in and out of each box while the outside foot is keeping pace with an alternate step
11. Walking Push-ups In each square as you move laterally down the ladder
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