02.17.2020

Warm Up
2 rounds
250m row or bike
10 goblet squats- slow to fast tempo
5/side KB RDLs- slow to fast
5/side hip hurdles
10 each direction leg swings- forward/backward and lateral


Mobility:

lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
squat pry on a pole x 8 reps with a 3 second hold at the bottom
https://www.instagram.com/p/B7CkfItlj7A/
toe stretch x 30 seconds/side- shoes off
weighted lunge stretch x 30 seconds/side deep lunge with a KB on lower quad to stretch knee over toes




Skill: back squats
focus is eccentric movement
5 sets of 3 reps @ 65% tempo 60X1

WOD
2 RFT
walking lunges with plate overhead 45/25# x 32 reps
burpees to plate x 16 reps
DUs x 32 reps
Med ball cleans 20/14 x 16 reps

09.15.18

Make up Strength/Skill


WOD
Tri- Couplet
3 couplets for time
all 12-9-6 rep scheme

Couplet 1
wall balls 20/14 and pull ups

Couplet 2
box jumps 24/20" and thrusters 95/65 75/55

Couplet 3
burpees to plate and OH walking lunges with plate 45/25 25/15