06.24.2021

Warm Up
2 rounds
100m run
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps

Primer:
5 sets of 1 rep front squat with a 10 second descend and a 10 second hold
start light and add a small amount of weight

in between sets
1. banded ankle distraction x 30 seconds each side
2. calf eccentrics x 8 each side
3. front rack stretch x 30 seconds
4. slow Cossack squats x 8 each side
5. sumo good mornings with plate or KB at your chest x 5 slow reps


Strength: tempo box front squats
4 sets of 4 reps @21X1- these should be heavier than the sets of 5 reps we did on 6/9


WOD
"Knee Deep"
every 4:00 for 4 rounds
sled pull 50m (pylon and back) with 2-3 plates added to sled
push press x 15 reps 115/75 95/65 75/55
DUs x 30 reps or 60 single unders

04.17.19

Warm Up
4 rounds:

8 kip swings on bar or rings
8 yoga push ups
8 deep squat progressions with just the arms at side, no standing at every rep
1 rep of the complex: high hang clean + hang clean + clean + jerk

Mobility: Squat

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps

Skill: box front squats

3 sets of 6 reps at a moderate weight with quality movement

WOD
18:00 AMRAP

WOD
18:00 AMRAP
200 feet (4 lengths of the gym) farmer carry 53/35
15 sandbag squats- 150/100 Rogue or 70/50/35 wreck bag
10 TTB and hanging knee raises
200m row