| |  | Happy Birthday Grant H & Ashley D |
| SHRED 1/18/19 | Metcon: METCON 1/18/19 | Weightlifting: WEIGHTLIFTING 1/18/19 | Warm Up: WARM UP 1/18/19 | |
SHRED 1/18/19
Time
Warm Up:
500 meter row
Calf stretch on rig- 30 sec. R/L
spider man to hammy- 30 sec. R/L
standing forward fold- 30 seconds
forward to back hops- 30 seconds
side to side hops- 30 seconds
4 square hops- 30 seconds
single unders- 30 seconds
double unders/ lateral hops- 30 seconds
WORKOUT
24 minute AMRAP
- Row for max calories
- E2MOM 33 double unders
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METCON 1/18/19
Metcon: Time-Rx3+
7 Rounds For Time
Powersnatch (135#/95#)-5 reps
Shuttle Run-70 m
Goal: Sub 12, CAP at 15 minutes.
Tip: The snatch weight you use should be moderate/heavy for you. However, keep in mind you should able to finish each set of snatches in around a minute or less.
Purpose: Running while carrying your sleeping child to catch a flight? Combining a weightlifting and cardio movement in your workouts will make it easier!
Rx+ Purple: 165#/115#
Rx Blue: As written
Rx2 Orange: 115#/75#
Rx3: Yellow: 75#/55#
MODWOD White: 45#/35# barbell or DB Snatch 5 reps each arm.
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WEIGHTLIFTING 1/18/19
Weightlifting: Weight
A1. Strict Press-6-6-6-6
A2. Snatch Grip Row-10-10-10-10
A3. L-Sit Hold-Accumulate 20-30 seconds
Build up in weight each set. You may use two different weights for strict press/snatch grip row. L-sit can be done on parallettes, stacked plates, off rings, or hanging from the pull up bar. Tuck knees in for modified option, or sub a hollow body hold.
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WARM UP 1/18/19
Warm Up: Check In
FOAM ROLL: Quads, Front of Shoulder, Lats,
GROUP WARM UP
4 min AMWAP!
Shuttle Jog-40 m
DB Strict Press-5 reps Each Arm
DB High Pull-5 reps Each Arm
Flutter Kicks-20 reps
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Band Int/Ext Rotation-15 reps R/L
Band Passthrough-10 reps
Band Pull Apart-10 reps
Band Press-10 reps
Band Front Raise-10 reps
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Snatch Grip Row-10 reps
Snatch Pull-5 reps
Snatch Grip High Pull-5 reps
Powersnatch-5 reps
Snatch Grip Push Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Anchored T-spine-2 min
Chest Smash w/ Barbell-1 min R/L
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was KAREN on Oct 12,2018 (98 days ago)
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