12.20.2021

Warm up
3 sets
10/8 cals bike or 8/6 cals row
5 inchworms
10 barbell deadlifts + 5 hang muscle cleans
15 DB rear delt flies- light load



Gymnastics Skills
3 sets
20-30 second handstand hold
8 x candlestick roll outs- roll up to two feet or to a pistol


Strength
hip thrusts
3 sets of 8 reps @75% your DL max


WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85

03.25.2021

Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups

04.18.19

Warm Up
300m run or row

2 rounds
12 reps DB half kneeling single side press (6 each side)
10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw
20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Mobility:
Wrist stretches
Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)
banded hamstring stretch x :45/side




WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/25


Post WOD abs
5 rounds ( or what time allows- should be about 10 minutes)
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core