08.26.2022

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

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

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