09.07.2023

Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
 
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75  95/65  75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35  35/20

12.28.2022

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 
 
Mobility
1. banded ankle stretch x 30 seconds each side
2. banded wrist stretch x 30 seconds each side (just like the ankle stretch- put your hand on an elevated surface with the banded around the wrist- pull for tension on the band and hold)
3. open book stretch x 30 seconds each side

 
Strength
Overhead squats
4 sets of 5 reps @75%

WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65  75/55
TTB or hanging knee raises
 
 
Post WOD- abs  2 sets
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1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell