Partner up and alternate rounds with your partner on the row ladder. If no partner, then rest approximately as long as it took you to do your last row.
-50m (quick start)
-150m
-300m
-500m
– 750m
-750m
-500m
-300m
-150m
-50m
Tuesday Jan 24th, 2017
January 24, 2017 / By j0ssy
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Monday Jan 23rd, 2017
January 23, 2017 / By j0ssy
For 12 min, every 90s, without letting go of the bar, perform
-1 high hang clean
-1 hang clean from above the knee
-1 clean from the floor
All cleans are squat cleans
Get as heavy as possible over the 12 minutes. Emphasis on hitting the right positions during clean
WOD
5 rounds:
-1 minute max reps squat cleans: 205/135lbs
-1 minute rest
-1 minute max muscle-ups*
*Use bar or ring muscle up
Scale down using pull ups and dips, or ring rows and pushups
Scale up using strict muscle ups
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Sunday Jan 22nd, 2017
January 22, 2017 / By j0ssy
4 rounds on 6 minute interval:
-40/30 Calorie Airdyne
-20 KB Swings (as heavy as you feel reasonable for you)
-20 Burpees
What a fun little gasser we have today! The goal is to finish each round as fast as you can, so you get as much rest as possible before the next round.
Then
Single leg squat progressions
Spend 15 minutes on the progression that you have been working on coupled with the mobility exercise. If you have not had a chance to work on these progressions in the past, your coach will walk you through the progressions to see where you are for todays class and future classes.
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Friday Jan 20th, 2017
January 20, 2017 / By j0ssy
3 rounds for time:
-30 calorie row
-30 wall ball shots to 10 ft target (20/14)
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Thursday Jan 19th, 2017
January 19, 2017 / By j0ssy
THORACIC BRIDGE DEVELOPMENT SERIES
Please treat this as a gradual progression. Stretching should never be an “max intensity” endeavor. Be smart, avoid injury and have fun.
1)
-2 min Rocking table stretch.
2)
-90s twisting bear (alternating sides)
3)
-90s supine shoulder extension.
4)
10r Supine shoulder extension walk.
5)
-90s seal stretch
6,7)
-90s each side “reach underneath” :
8)
-90s seal rock
9)
-90s Supine trap stretch
10)
-10 Reps supine thoracic band pull.
11)
-10 reps prone thoracic band pull.
12)
-90s elevated cat stretch
13,14)
-90s capsule stretch each side
15)
90s Inverted Cat
16)
10r HS Shoulder Flexion Press
17)
-60s Elevated thoracic bridge
18)
-30s rock and roll
19)
10r Elevated Thoracic Bridge Pushup
20)
-30s rock and roll
21)
10r Elevated Thoracic Bridge Hip Tap
22)
-30s rock and roll
23)
-5r Bridge Wall Walk with Hands
24)
– 30s Standing pike
Then
Tabata Row for Calories!!
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