02.02.2022

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 box step ups- rounds 2 & 3 use the DB for weighted 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 https://youtu.be/nlMwlAHGR60





Strength
deadlift week 10
65%x5, 72.5%x5, 77.5%,3 x 5, 77.5%x5+




At Home Strength
3 Sets
1. Single Leg Dumbbell Romanian Deadlift; 30X1; 6-8/leg
Immediately into:
2. Single-Leg Dumbbell Hip Thrust; 20X0; 8-10/leg
rest 30 sec and back to 1

WOD
"Rusty Ralph"
For Time
50/40 cals bike
20 burpee box jump overs 24/20"
20 dual dumbbell devil's press 50/35 35/20


Post WOD
2-3 sets
20 prone banded hamstring curls
20 front foot elevated lunges- add weight if you like
10 each side bird dogs

03.31.2020

Super Set
3 sets of
DB step ups x 14 (7/side)
bird dogs x 10 (5/side- moving slowly)



WOD
Every 5:00 for 30:00
400m run
6 DB walking lunges
5 DB thrusters
4 DB devil's press

03.01.19

Warm Up
2:00 bike/row
2 sets
lateral banded step overs (plate on floor) x 10/side
paused squat press out x 8 with 10-25#- at the bottom of the squat press plate straight out from chest
jump squats x 5- do not connect reps, reset your feet between each rep
then..

1 set

Bird dog x 10 with a 3 count pause at the top of each rep

Dead bug x 10 with a 3 count pause at the bottom of each rep
Side plank on elbow x 30 seconds per side



Mobility: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps

WOD
16:00 EMOM
min 1: barbell roll outs x 10
min 2: bike cals x 12/9
min 3: S2OH x 10 115/80 95/65
min 4: 5 TTB + 25 DUs or 50 singles


Skill: sumo deadlifts and jumps
6 sets of
1. 3 reps sumo deadlift @ 75% 1 RM conventional deadlift
2. 10 reps seated vertical jumps