12.09.2021

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 DB box step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side

then...
3 x10 reps plate squats

Strength
Deadlift week 2- this is based on your working max (90% of your max DL)

55%x5

62.5%x5

67.5%x2x10

 67.5%x10+  (have 1-2 reps left in the tank)

WOD

not for time

200 feet KB farmer carry  70/53
40 hanging oblique raises (20/side)

150 feet KB farmer carry

30 anchored feet sit ups or GHD sit ups

100 feet KB farmer carry

20 hanging knee tucks

50 feet KB farmer carry

10 strict TTB or strict straight leg raises

06.28.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds


Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap


Cool Down
1:00 bound angle stretch
1:00 standing straddle stretch
1:00 90/90 hip switches

01.22.2021

Warm Up
cardio choice- one time through
1:00 work 30 seconds rest
45 seconds work 45 seconds rest
30 seconds work 1:00 rest

Primer
3 sets
A. RNT goblet split squats x 8/side
B. parallette push ups x 6-8 reps @ 3011
C. touchdown squats x 8-10/side- add more height than last week

WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups

WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11