workout of the day
07.06.2021
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges
Strength
3 sets
landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1
landmine Turkish sit ups/side x 8
banded hamstring curls x 20
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings
09.19.19 'Run Farmer Run'
WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light
Warm Up
2 rounds:
100m run
5/side lateral box step ups
5/side Bulgarian split squats no weight
3-5 eccentric pull ups
25 feet perfect stretch walk
Mobility:
Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/box stretch with PVC x 5 good exhales
deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds
Skill: front or back squats
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @80%
1 rep @ 90%
in between squat reps perform one of these banded movements:
A. banded pull downs- single arm or double x 25 reps
B. banded face pulls x 25 reps
C. banded pull aparts- horizontal x 25 reps
WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light
Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep