10.24.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back.



Squatober
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
front squats
5 x 3 reps@ 50% of your BS max
then

super set- 3 times
DB farmers walk 150 feet
Barbell bicep curls x 15


WOD
"GSP"
3 rounds for time
24 wall balls 20/14
12 devil's press 50/35 35/20

04.08.2020

Warm Up
2 rounds

5 single arm Turkish sit ups R
1 Turkish get up R
50 feet single arm KB overhead carry R or hold overhead for 30 seconds
5 single arm Turkish sit ups L
1 Turkish get up L
50 feet single arm KB overhead carry L or hold overhead for 30 seconds
10 scap push ups



Home Weightlifting
press in clean 2 x 10 reps with a 3 second hold overhead
tall muscle clean + front squat 2 sets of 5 reps of each
tall clean 4 sets of 3 reps (1st rep at 1/4 depth, 2nd rep at parallel, 3rd rep below parallel)
clean pull to hold 3 sets of 3 reps (get that chest up so you are slightly out of the way of the bar )


WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups