workout of the day
06.25.2021
WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out
Warm Up
2 rounds
100 single unders
20 band pull aparts
10 single arm DB Cuban Press each side
Strength
15:00 minutes for an upper body pump
3 sets
Strict press TNG x 4
60%- 70%- whatever % you can do here
then move into
Single arm DB/KB complex
4 DB/KB push press
3 DB/KB push jerk
2 DB/KB split jerk
repeat on the other side then rest 1:00-1:30
WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out
07.09.18
Warm Up3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 KB swings
Primer: 10 wall slides 10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q 10 prisoner Kang squats 10 each side lateral banded step overs- use the plate from the drop lunges
Take 10:00 to warm up deadlifts and gymnastics skills WOD 21:00 EMOM min1: burpee box jump overs x 5 + C2B pull ups x 6 min 2: deadlift x 6 225/155 or 185/135 + wall balls x 8 20/14# min 3: handstand walk x 10- 15' or DB press x 8 35/20# **scale reps per minute if an athlete isn't getting any rest