07.28.2023

Strength
Push Jerks
8 sets of 3 reps @ 75-78%



WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
 
Weights  50/35  35/20

08.19.2022

Warm up
2 sets
200m run
▪️8-10 Windmills to each side
▪️20-30 sec Single Arm Overhead DB Carry
▪️8-10 Supine Press Roll to Side

https://www.instagram.com/p/CdbFHUIAKJW/



Mobility
frog pose x 30 seconds
back press ups x 30 seconds
banded good mornings x 30 seconds




Strength
Super Set 3 times
A. barbell hip thrusts x 12 reps @65-75% 1RM DL
B. banded pallofs press x 45 seconds each side
C. hollow hold x 20-30 seconds

WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50



3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg

10.31.18 Hallowod

Halloween Week
Warm Up
400m run, row or bike
2 sets of:

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 of:
Ring Swings x 5 reps (or bar swings)
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep


One set of:
5 empty bar presses
2 inchworms with push up
5 ball slams
2 spiderman lunges + reach each side
3 each side DB snatch



WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)