01.11.2023

Warm up
2 rounds
Cardio 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
 Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side




Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band 
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps
 
 
 
Strength
Hip thrusts
4 x 8 reps @75-85% DL max


WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans

Rest 3:00

Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups

11.30.2020

Warm Up
EMOM x 10 mins
min 1: 15 jumping jacks + single arm plank x 15 seconds right side
min 2: 5/side under switch crab reach + single arm plank x 15 seconds left side
https://youtu.be/Yrgx959kdME




Strength
PVC snatch work

OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



Barbell Snatch work
6 sets of snatch pull + hang snatch + snatch
build load to no more than 70%- focus on mechanics, not load





Push Pull Carry - 10 Rounds For Time

5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm

*purposely choose moderate to lighter dumbbells for this


WOD

with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55



cool down
child's pose with lat stretch x 2:00/side
forward fold x 2:00
frog stretch x 2:00

07.24.19

Four sets of:
Front or Goblet Squat x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
this video will show you thoracic extensions on foam roller, wall deadbugs, and supinated band pull aparts
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Skill: strict press
5-4-3-2-1 reps starting at 60% - 65%-70%-80%-90%



WOD- this wod is light weight so you can move quickly and get work done before the 1:00 is called. You can challenge yourself to go unbroken on the sets. One DB head needs to touch the ground on every power clean. Watch the S2OH for complete hip and knee extension before weight comes down.


12:00 AMRAP
with every minute on the minute complete 3 burpees
8 DB power cleans 40/25 30/20 or 15
8 DB thrusters
8 DB S2OH