Sandbag Runs – Watch the video clips

So sad our last class for this session.  It was fun, you all did fantastic. Can’t wait to start the next session.  Will email dates soon.

Warm up 

• 400m run

Complete 3 rounds not for time

• Forearm to instep (3 each side)
• 3 Inch worms
• 5 body rows
• 10 goblet squats
• 10 bird dogs

Re-Test Week 1 WOD (are you more fit than week 1) 

• 5 Push-Up (Strict/ from box or table)
• 10 sit-ups
• 15 squats

Results

• Liz  9+10 rds
• Jillian B. 8+14
• Esther 8+1
• Guichi 7
• Rosa 6
• Farrah 6+25

Did you improve over week 1?  Looks like it. 🙂

Partner WOD (team of 2 complete the following)  – 15min time cap 

3 rds for time

• 20 Burpees (1 working at a time)
• 200m sandbag carry (run together)
• 30 PushPress (Partner hold plate overhead while other works)

Results 

• Jillian + Liz (13:09)
• Farrah & Guichi (13:29)
• Esther + Rosa (13:52)

Here’s a great article that explains why I don’t prescribe knee push-ups.  In short you don’t get stronger, read why if you’re curious.

https://breakingmuscle.com/strength-conditioning/why-you-should-never-do-a-pushup-from-your-knees

Warm up

Complete 3 rds of the following

• 50 single under jump rope
• 5 Burpees
• 10 bird dogs
• 10 walking lunges

Skill / Strength

use lacrosse ball – 6-8 mins of lacrosse ball mobility

• 2 mins at bottom of foot (2 mins each foot) – watch video
• 2 mins on glutes & hamstrings
• continue as needed

MetCon 

Push-Up / Sit-up reverse ladder (strict or box or stair push-ups – no knee push-ups) 

Complete 10-9-8-7-6-5-4-3-2-1 (Push-Ups) / coupled with 1-2-3-4-5-6-7-8-9-10 sit-ups

Ex:

rd 1 (10 push-ups/1-sit-ups)

rd 2 (9push-ups/2 sit-ups)

rd 3 (8 push-ups/3 sit-ups)

etc. etc.

finish with 1 push-ups / 10 sit-ups

Record time

Warm up

• 400m run

complete 3 rounds of the following

• Forearm 2 instep stretch (3 each side) Hold for 10-15 sec.
• 10 air squats
• 3 inch worms
• 30 flutter kicks

Skill/Strength

– Seated db press 5 sets of 8 reps (note weight, increase weight as heavy as possible)

MetCon

Complete the following for time (note time)

21-15-9

• kettle bell or dumbbell swings
• burpees
• 2x jump rope

record time

Warm-Up

• 400m run

3rds not for time

• F2I (3 each side)
• active hold bottom of squat (30 secs)
• 10 sit ups
• 10 russian kb swings
• 10 pac pass throughs

Strength / Skill

• Overhead squat pvc
• (5×3) Overhead squat

22-14-8 “unilaterally”

• DB Snatch (alt half each side)
• Single Arm OHS Squat (alt half each side)

200m run after each rd

Results

• Farrah 10#/5#/Gn box (8:20)
• Guichi 15#/10# (8:32)
• Liz 10#/5#/Gn box (8:46)

after class

• Cahba 5:47 (30#)

Warm Up

• 400m run or 100 single unders or 50 double unders

Complete 3 rds not for time (slow and controlled)

• forearm to instep stretch (4 each side)
• 10 bird dogs
• 30 heel touches – watch demo
• 5 wall squats (hands up, weight back in heels)

Strength / Skill

Practice double unders for 10 minutes 

• Watch buddy lee video start at 1:26, practice bounce, bounce explode for 3-5 mins
• Then try to string together doubles, target is to string 5 double unders together
• Try to string together 5 double unders (if completed do 3 times)

MetCon

AMRAP – 12 (set clock for 12 minutes) “45”

• 24 – Double unders or 2x for Single Unders
• 12 Sit-ups
• 9 –  Burpees

Warm Up

Complete 3 rounds not for time (slow and controlled)

• 50 Single under jump ropes
• Forearm to instep stretch (4 each side 10-15 seconds each side)
• 4 inch worms
• 10 wall squats (remember squat therapy) do 5 stop adjust and complete next 5 (make #10 look as good as #1)
• 10 sit-ups

Strength / Skill

Complete 5 sets of each

• 5 – Dumbbell bent over row (5 each arm)
• 5 – push-ups (use stair or bench, no knees)

MetCon

AMRAP-10

• 20 – Walking lunges – Watch demo 
• 10 – chair dips – Chair Dip or Bench Dip Watch demo 

Warm Up

• 400m run or  500m row
• F2I (5 each side)
• inch worms

3 rounds of

• 10 ring rows
• 10 push-ups
• 26 flutter kicks

Strength/ Skill

• Squat therapy (wall squats) – identify faults in squats, work to improve them.
• Back squat (3×3)

MetCon

AMRAP -10

• 21 KB Swings
• 9 goblet squats
• 200m run

Results

• Guichi 5+12 (12kg American swings)
• Liz 5+21 (15# / Russian swings  / 50 su)
• Farrah 4+21 + 150M (15#) Russian swing
• Esther 4 (15#) 200m row Russian swing
• Jillian B. 5+21+100m (12kg) American Swing

Warm Up

400m run or two sets of 50 single unders.  (Rosa omit the run or jump)

complete 2 rds not for time

• 10 air squats
• 10 Bird Dogs – demo 
• 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo 
• 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo 

Skill / Strength

– spend 5 mins on Hollow body progressions –demo of progressions 

– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.

– Note your progressions, tuck, 1 leg, 2 legs, arms extended

Metabolic Conditioning 

AMRAP-10

• 5  –  Man Makers – demo (use manageable weight) 
  • Man Maker scale (do push ups on knees or do movement with no weights on hands)
• 50 – Single Unders