11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

12.29.2020

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

3 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

WOD

"Ceelo"

25:00 AMRAP

9 Toes to Bar

6 Burpees to Target

6/4 Strict Pull-Ups or 4/3 muscle ups

24 Double Unders

500m row/425m row or 30/25 cals bike

WOD

Ceelo at home

25:00 AMRAP

9 leg raises

6 burpees to target

4 push ups + 4 box dips

24 double unders or 12 each side reactive step ups

400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs