05.04.2021

Warm Up
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls



Strength: strict press
4 reps @ 65%
3 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90+%
1 rep @ your best

skill: pull up focus
warm up with 30 reps standing hollow pull downs
A. toe assist pull ups 3,2,2,2,2*
B. negative (eccentric) pull ups 5 x(2 x 3 second descend)
today we are going to alternate between A and B
*3 options for toe assist*
1. both fee on box
2. one foot on box
3. both feet on way up and no assist on way down


WOD
"Ham Sandwich"
4 sets- rest 90 seconds between sets
Run 200m
4 devil's press 50/35 35/20
8 DB power cleans 50/35 35/20
16 sit ups
8 DB power cleans
4 devil's press
Run 200m
rest

12.10.2020

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups

Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch


Home Weightlifting with PVC
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2


Strength
every 90 seconds for 4 sets
2x power clean + 1 x power jerk
1- 65%
2- 70%
3- 75%
4- 80%


then...
every 30 seconds for 4 sets
touch and go power clean & power jerk x 3 reps @ 70-75%





WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!


Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees




Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets

07.11.19

Warm Up
3 sets of:
100m run
10/side half kneeling pallof press
10 bent knee hollow hold with DB lateral raises https://www.instagram.com/p/Bx46pSPlRw8/ (2nd to last in video)
10/side staggered stance deadlifts with an empty bar


Mobility: https://www.instagram.com/p/Bx46pSPlRw8/
10 cat/camel stretches
10 tall plank spinal flexion/extensions
10/side tall plank side bend with rotation



Skill: deadlift- dimmels
3 sets of 8-10 reps at 60-65% 1RM conventional deadlift https://www.youtube.com/watch?v=bXF-ADj6Jos
between sets of dimmels complete 10 bent over barbell or dumbbell rows


WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4