10.30.19

Warm Up
2 rounds
Band walk squares x 3 sets https://www.instagram.com/p/B35ISn7FSEQ/
Banded donkey kick backs x 10/side (same video as above)- neutral spine
Landmine press x 8/side
Banded pull aparts x 20




Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps




WOD
For Time
25 single DB box step ups- rack DB however you like
25 DB alternating snatch
25 OH DB walking lunges- use a single DB OH- you can decide what side to hold it on or switch sides
25 Devil's press
DB weight 50/35 35/20

09.07.18

Warm Up

3 rounds

200m run
10 single leg RDLs (5/each)
10 steps death march
10 lateral box step ups (5/each)


Mobility:

Hip mobility drills: 1. have a partner hold out a PVC. You step over the PVC laterally with your arms in a prisoner stance (hands behind the neck, elbows need to stay pointing out) x 10 steps each side
                                  2. have a partner hold out a PVC and you step underneath laterally x 10 each side
https://www.instagram.com/p/Bkv_6zQniU2 (first two exercises in the video)



Thera-band shoulder warm up: https://www.instagram.com/p/Bjskn7-hklm

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps


Skill: Deadlift
5-5-3-3-3-1-1

65%| 85%| 90+%


WOD
AMRAP 12:00
4,8,12,16,20... keep adding 4 reps until time expires
DB alternating snatch 50/35 35/20
Cal row
Wall balls 20/14