AXLE Strength 1-29-19
Strength #1
Sandbag BEAR hug carry
5 sets 100m
Grab a heavy bag, give it a hug and WALK
Strength #2
Cuban Press
5×4 #35/45
EMPTY BAR ONLY!
Strength #1
Sandbag BEAR hug carry
5 sets 100m
Grab a heavy bag, give it a hug and WALK
Strength #2
Cuban Press
5×4 #35/45
EMPTY BAR ONLY!
Front Rack Reverse Lunges
5 x 10
5 Rounds
10 DB Snatches
30 sec Enterprise
30 sec pinch plate hold
Rx 35 / 50
Drop Snatch
5 x 3
Stay lighter, focus on speed under the bar
High Hang Snatch
5 X 3
Building sets, with good form, focus on hip speed
Squat Snatch
5-5
3-3-3
1-1-1-1
METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
LOTS AND LOTS OF METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ITS THE LAST WEEKEND!!!!!!!!!!!!!!!!!
NO CLASSES TODAY!!!
Come cheer on the athletes!!!
First Heat starts at 9AM!!!
Warm Up
3 min easy row
5 x
10 stroke on
10 strokes off
-5 min rest with stretches: couch, hamstrings, back
Assessment
1 min weighted plank
WOD
5 K row
Warm Up
1000 meter row
sprint 5 strokes every 100 meters
20 arm circles
20 elbow circles
20 wrist circles
wrist stretches
PVC shoulder series
WOD
Warm Up
3 Min easy row
20 stroke pyramid
3 min stretch
Long distance stroke rate work…. Let’s get some meters for the Fall Challenge
2 Rounds
3 min 22-24 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
1 min 30-32 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
3 min 22-24 s/m
– 2 min rest-
2 X
3 min AMRAP
3 box step overs
3 plank down and ups
6 box step overs
6 plank down and ups
9-12-15 etc.. keep adding 3 reps each round until time limit.
-2 min rest-
3 min AMRAP
3 Dips
1 parking lot sprint
6 dips
1 parking lot sprint
9-12-15 etc… keep adding 3 reps each round until time limit
– 2 min rest, then start second round-
Fireman’s Carry skill practice
Sandbag Lunges 50ft (inside)
Tire flips 100ft (outside)
Mace Bell Joust 40 reps (inside)