10.15.2020

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate

Squatober Day 3

Strength

Back squat 5 reps @ 60,65,70,70,70%




WOD
"Flinstones"
12:00 AMRAP

8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side


Cool Down
1:00 seated forward fold
1:00 heel sit
  :30 table top hold


At Home: abs
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

02.18.19

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate




Primer: COMPLEX: https://www.instagram.com/p/Bs8v7Y1Adfw/4 rounds work rest w partner
30sec of work/30sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 30 sec

WOD
12:00 Partner Relay
each person completes one round before tagging off
8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side

Post WOD: abs
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest