Thursday, February 21, 2019

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Focus: Back Squat

Warm Up:
2 Rounds
15 Jumping Jacks
10 Burpees
10 Wall Squats
30 secs Rig Calf Stretch
30 secs Pigeon Stretch
10 Empty BB Back Squats

SOD


10 minutes to work up to EMOM back squat weight, using sets of:
1x8
1x5
1x5
1x3

then…

10 min EMOM
Min 1: 1 Back Squat (80%-100% of BW)
Min 2: 2 Back Squat
Min 3: 3 Back Squat
Min 4: 4 Back Squat
.
.
.
Min 10: 10 Back Squat

WOD

Tabata: Tubing Back Fly
1 min Rest
Tabata: Abmat Sit Ups
1 min rest
Tabata: Tubing Bicep Curls

Wednesday, February 20, 2019

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Focus: Pull Ups, BB Rev Lunges, Box Jumps

Warm Up:
60 secs Row
10 Box Steps Ups
10 Hanging Shrugs
10 Low KBS
10 Lunges
10 PVC Passthroughs
10 PVC Good Mornings
5 TVWQB

SOD

10 mins Pull Up Practice (No Ring Rows – use bands or seated barbell pull ups)

3 Rounds of....

WOD 1

4 min AMRAP
10 Box Jumps
10 American KBS

Rest 1 min

WOD 2

4 min AMRAP
10 Front Rack Rev Lunges
10 Bar Hop Overs

Rest 1 min

(Score: total # of rounds for each WOD, pick up where you left off)

Tuesday, February 12, 2019

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Tuesday – February 12th
Focus: MetCon

Coaches’ Notes, Not for Website/Board
- Weather permitting, athlete’s must run once and row once. If weather prevents running, row once and do 200 Dubs/300 Singles
- KB Practice – focus on proper hip hinge, hand placement, pulling the kettlebell down from the top position

For Website/Board

Warm Up:
60 secs Row
15 Jumping Jacks
30 sec Spiderman Stretch
10 Push Up to Downward Dog
5 reps each TVWQB
10 Walking Lunges/leg

WOD

For time
1000m Row/800m Run
100 Russian KBS
1000m Row/800m Run

Post WOD:
Couch Stretch
Elevated Pigeon Stretch
Banded Rig Shoulder Stretches