10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"

03.23.2021

Warm up
3 rounds
cardio choice 60 seconds
12 reactive box step ups/leg
12 cyclist 1 1/4 squats
30 second wall sit

Strength
Body Composition
3 sets of A and B
A1. front rack drop back lunge: 30X0; 16-20 reps- alt legs
A2. supinated strict pull ups: 2011; 8-10 reps

B1. dual KB rack squat: 2111; 8-10 reps
B2. DB bent over row: 30X1; 8-12 reps

WOD
"Journal Entry"
20-16-12-8
row cals
DB deadlifts 50/35 35/20
tall plank DB pull thrus- 20 reps = 10 each side


cool down
seal stretch 1:00
child's pose 1:00
cat/camels x 10 reps

04.14.2020

Warm Up
60 seconds hop in place
30 seconds jumping jacks
30 seconds high knees
30 seconds butt kicks
then...

5/side spiderman lunge + reach each side
10/side hamstring rocker
5/side pigeon plus rotate
10 sets of 2 x hip flexor rocks backs- alternate sides every 2 reps
10/side groiners
5/side hamstring hip flexor combo

https://www.instagram.com/p/Bmjiu-xHGfG/




Strength Set
3 sets

6-8 pull ups on the ground or from a door
10 reps SDLHP  build in load if you have a barbell



WOD
"Black Ink"
10,9,8,7,6,5,4,3,2,1
half kneeling DB press or barbell strict press   95/65   75/55
DB bent over rows or barbell bent over rows   95/65   75/55
burpee to goblet squat
hollow rocks
*reps are listed for both sides- 10 on the right, 10 on the left