06.23.2021

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Strength
A1. clean & jerk
2-2-1 65%-70%-75%
rest
2-2-1 70%-75%-80%

A2. clean grip deadlifts x 4 @31X1 where you left off from A1.

WOD
"All Summer Long"
4 rounds for time
Run 100m
50m dual KB front rack carry 53/35
10 alternating KB box step ups 53/35
rest 60 seconds

06.09.2021

Warm Up
3 sets
30 second wall sit with band abductions
6 curtsy step downs/leg
10 alternating KB gorilla rows @slower descend


Strength: body composition
3 sets
A1. half kneeling bottom up kettlebell press x 8/side @2X10
A2. alternating box step ups with weight x 8/side

then..
Box Squats- front squat
@21X1, 5,5,5,5 (add load with each set and finish at 90% perceived effort, not your 90% all time max)
Rest 1-2:00 after each set

WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time

03.08.2021

Warm up
2 rounds
50 single unders
10 rower pike ups
4/side beast to alternating leg through
4/side top half Turkish get up- start in the windmill position- hand on the floor in a half kneel



Mobility
2 sets
prone glute frog pumps x 20 reps https://www.instagram.com/p/CKefsyXhEVv/
10/side wall supported deadbugs
10 empty bar Kang squats


Strength
Deadlift
8-6-4-2-2
50-60-70-80-80+%

WOD
"Getting Chores Done"
4 rounds for time
row 15 cals
30 second plank hold- option hold on rings
10 alternating box step ups with single DB 50/35 35/20
100 feet farmer carry 50/35 35/20- using 2 DBs