10.22.2020

Warm Up
3 sets
20 banded hip thrusts
10/direction lateral banded walks
10 banded squats
5 Kang squat
5 sumo inchworms


Strength
Squatober
Back squat with 5 second eccentric
4 sets of 4 reps @ 60%

Super set- 4 rounds
1. DB pull overs x 5 reps https://youtu.be/owr5y-s6-Qk
2. reverse grip barbell bent over rows x 5 reps
add load to each of these with good form


WOD
"Kettle Ball?"
10,9,8,7,6,5,4,3,2,1
MB cleans 20/14
KB swings 53/35 or something close to that weight

01.25.2020 Partner WOD

Make up Strength/Skill


WOD:
4 RFT
with a partner
MB cleans x 40 reps 20/14- you can divide reps
Synchro burpees x 20
Row x 40 cals- you can divide calories
Synchro TTB x 20 or sub hanging knee raises

09.23.19

Warm up

Bike/row 2:00
side shuffle x 2 lengths of gym
walking lunges x 2 lengths of gym
sumo inchworms x 10 reps
squat press outs with light plate or DB x 10 reps - in the bottom of the squat press the plate straight out and back
lateral leg swings x 10 each


then...


3 sets of this complex each side
https://www.instagram.com/p/BqqKZsogYHq/

2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.

Primer for OHS
9:00 EMOM https://www.instagram.com/p/B2ei8g6Hesc/

min 1: 12 shoulder flexion eccentrics to open the lats up
min 2: 12 9090 Y’s to work on maintaining midline stabilization while moving the shoulders into your overhead squat grip
min 3: 6 Goblet Squat & Press to work on upper back mobility, shoulder strength, and midline control with the OHS


Skill: Overhead squats

6 sets of 3 reps starting at 60% and building

WOD
4 RFT
100m run
10 MB cleans 20/14
10 MB sit ups
10 MB plank pops each side

Rest 1:00


*plank ball pop starts with a tight hollow body position. Stack shoulder over wrists. Place the balls of the feet on a MB and create that hollow body position. Push through the ground with the majority of the body weight supported by shoulders. Tap feet on the side of the MB, then on top of the MB, then on the other side. Scale this movement by using a plate instead of a MB.


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

04.14.18

 

WOD Partners- one work, one rest- divide how you want 2 RFT 50 burpees 40 goblet squats 53/35 KB 30 cals row 20 MB cleans 20/14 10 DB renegade rows - row, row, push up = 1 rep 50/35 35/20

02.10.18 Bring A Friend Day!

Swim WOD  9:30am  6545 Flying Cloud Drive, EP Make up Strength/Skill

WOD Partner WOD- 2 parts Part 1 27-21-15-9 calorie row max wall balls 20/14 *one person rows while the other person does max wall balls *you can switch exercises anytime as long as it's not in the middle of a row (person A has to complete all 27 cals before person B can switch to the rower)

Part 2 20-15-10-5 burpee box jump overs- 24/20" max MB cleans 20/14 *same standards as above