08.17.2021

Warm up

2 sets

single unders x 50 reps

single arm DB Overhead squat x 10/side

suitcase carry x 50'/side

Mobility: SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here) 

1. knee to chest with other leg straight out x 30 sec/side 

2. lying on floor number 4 stretch x 30 sec/side 

3. prone quad stretch x 30 sec/side 

4. multi-planar hip flexor stretch x 5 reps each angle/side 

 WOD

Wobbly Legs

80 Double Unders

Run 400m

20 KB Front Rack Walking Lunge 35/26 each hand

60 Double Unders

Run 300m

16 KB Front Rack Walking Lunge 

40 Double Unders

Run 200m 

12 KB Front Rack Walking Lunge 

20 Double Unders

POST WOD- banded upper body
50 low to high banded face pulls  https://youtu.be/wv2BGYGZ9rs
20 ring mountain climbers (10/side)  https://youtu.be/kbPOFMH-Ivk
25 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side) 

08.23.18

Warm Up
Every 4mins x 3 sets

Row 350/300m

10 Goblet Squats

10m Quadruped Crawl


Mobility:

Pallof press x 8-10 reps each side
Single leg good mornings with an empty bar x 5 each side
Banded pull aparts x 20


Skill: deadlifts
each athlete chooses which DL to focus on: conventional, clean deadlift or snatch deadlift
warm up with 3 sets of 3 reps at 50%, 55%, 60%
then...
3 sets of 5 reps
set 1- 70%
set 2- 75%
set 3- 80%
snatch DL- https://www.youtube.com/watch?v=5XTD4PPV3_8
clean DL- https://www.youtube.com/watch?v=up4l1B0GE9c


WOD

3 rounds- not timed
2 arm KB OH carry- pylon and back
2 arm KB front rack walking lunges x 20 steps total
single leg wall sit x 30 seconds