05.05.2020

Warm Up
2 rounds
10 Kang squats
5/side half kneeling strict press
10 slow to fast squat press out- once at the bottom of the squat, press out a weight from the chest
5/side single arm DB or KB swings

Mobility
10 mountain climbers- slow and stretchy
20 second hollow hold
9/side bird dogs- slowly
20 second hollow hold
5/side push up T's
20 second hollow hold


Strength
16:00 EMOM

min 1- 10 glute bridge walk outs

min 2- 45 second hold of your choice
min 3- 10 narrow grip inclined push ups with a 2-3 second descend
min 4- 30 second hold of your choice

WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings

04.03.2020

Warm up
3 sets
20 frog pumps + 20 second isometric hold at the top of the last rep
8-10 goblet curtsy step down/leg on a box


Strength Super Set
3 sets of:
KB goblet deficit split squat @ 2110  8/side
Cossack squats no weight added @ 30X0



Home Weightlifting with PVC or barbell if you have one to use
clean pull to hold + tall clean + clean + power jerk + split jerk
4 rounds of this complex with 3 reps of each movement


WOD
"Bucky"
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB swings x 5
Rest 2:00
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB thrusters x 6 (DB on the right for 3, DB on the left for 3)

https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps