02.13.2021

Warm up
3 sets
6-8 half kneeling bottom up KB press/side
12 lateral banded walks/side
12 scapular push ups on elbows


Primer
9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups

Cool Down
seated forward fold 1:00
supine twisted cross x 30 second each side
child's pose 1:00

01.31.19

Warm Up
2 rounds of:
400m row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
Cossack lunge x 10 (5 each side)


then..

 two sets
1- arm OH KB carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/

Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.



WOD- high intensity wod because you are working on an interval.

Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20

12.17.18

Warm Up
2:00 bike/row
2 each side TGU
2 lengths of the gym bear crawl
10 steps death march with light DB


Skill: bench press
5 sets of 2 reps @ 70%

WOD

15:00 AMRAP
12 DB power clean & jerk 50/35 35/20
12 DB front racked walking lunges (6 each)
12 TTB
60 DUs



Post WOD core challenge

https://www.instagram.com/p/Bea94jjnLkI/
Try to keep your knees low to the ground and don’t shift your hips.
Try 3 sets of 5 each side!