workout of the day
08.26.2022
Singled Out
For Time
50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 DB Box Step Ups 24/20"
50 Single Arm DB Thruster
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10
Warm Up
2 sets
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups
Primer
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3 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid bodylines
Strength
Strict Press 3 sets of 3 reps @80%
Singled Out
For Time
50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 Box Step Ups 24/20"
50 Single Arm DB Thruster
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10
12.05.2021 Swim WOD
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie
Swim Chipper
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
10.15.2020
"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
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