8.1.13 Training Sessions, Birthday Workout

Workout 1
“Happy Birthday Dana Knauff”
You’ll never guess how old she is…
41x Heavy Medicine Ball Tosses @ 20/14 back and forth (any style)
Then:
41x Lunges +
41x Squats +
41s Wall Sit
3 rounds to warm-up
Then:
Tabata Tag Team Progression
20s of Work, 10s to switch, alternate back and forth:
41x Calories on the Rower or Ski Erg
41x Burpee/Pull-ups OR Burpee/Box Jumps
41x Deadlift @ 205/135
41x Ball Slam @ 30/20
Max rounds in 41 minutes as a team
3 rounds is BEAST!
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2x15m Lunge + SL Balance + SLDL (slow and steady!)
4×10 KBS (40, 50, 60, 70)
Then:
Work up on Clean-Grip Deadlift 
8-6-4-4
Then:
Deadlift 
2x (4-2-1)
Then:
Static Hold Circuit
Handstand to failure +
L-Hang from Rings +
Rack Hold @ 1/2 BW to failure
Rotate through for 10-minutes
Then:
Cool Down
 
Results
Deadlift Waves:
[gp_workout2]
 
Workout 3
Back Squat Clusters 
1-1-1-1-1
3 sets
Rest a lot between sets
Then:
150x Wall Ball @ 20# for time
Every time you stop or drop the ball perform a 12″ rope climb
Then:
Cool Down
 
Results
Back Squat Clusters, Wall Ball/Rope Climb:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Matt focused during Thursday's progression, which included 50x Wall Ball.

Matt focused during Thursday’s progression, which included 50x Wall Ball.


Seated Single-Arm Kb Arnold Press.

Seated Single-Arm Kb Arnold Press.


I use static holds to improve core strength and stability. Here Melanie is doing a L-Hang from the rings. Keep the thighs parallel to the floor, head through the arms, and feet together.

I use static holds to improve core strength and stability. Today we cooled down the strength class with a static hold circuit that included Handstand holds, L-Hangs, and Rack Holds. Here Melanie is doing the L-Hang from the rings. Keep the thighs parallel to the floor, head through the arms, and feet together. Hold until you are unable to maintain perfect form.