09.23.2020

Warm Up
2sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 each side perfect stretch walk
5 deep squat walk outs + push up



Strength
front squat or back squat from racks
(do whatever you didn't do on Monday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%

WOD
"Step Up"
4 RFT
15 OHS 95/65 75/55
10 DB step overs 35/20 20/15
15 SDLHP 95/65 75/55
10 DB step overs

06.29.2020

Db deaWarm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch


Gymnastics conditioning:https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)

🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.


Strength Set
3 rounds
A.  back rack drop back lunges x 8 reps @ 30X0
B.  hollow hold x 30 seconds - sub bent knee hollow hold
3 rounds
A. back rack cyclist squats x 8 reps @2110
B. body saw x 10 reps



WOD
"Walk Up"

14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)