04.20.2020

Warm up
60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left



Strength set
3 sets of:

3 DB OHS single arm @ 22x1 each side
2 windmills each side @ 3030
1 goblet squat hold x 30 seconds



Home Weightlifting
A. clean pull to hold + clean from the power position 3 sets of 3+3
B. slow motion power clean 6 sets of 2 reps
C. clean & jerk 4 sets of 2 reps



WOD

"Wheels"
20:00 EMOM
min 1- 1 1/4 cyclist squats x 10 reps

min 2- sit up + shoulder press x 8 reps
min 3- cleans- use any weight you have- x 12 reps
min 4- HSPU- sub pike from a box x 8 reps
min 5- Single unders x 45 seconds * count reps and this will be your score for today

04.08.2020

Warm Up
2 rounds

5 single arm Turkish sit ups R
1 Turkish get up R
50 feet single arm KB overhead carry R or hold overhead for 30 seconds
5 single arm Turkish sit ups L
1 Turkish get up L
50 feet single arm KB overhead carry L or hold overhead for 30 seconds
10 scap push ups



Home Weightlifting
press in clean 2 x 10 reps with a 3 second hold overhead
tall muscle clean + front squat 2 sets of 5 reps of each
tall clean 4 sets of 3 reps (1st rep at 1/4 depth, 2nd rep at parallel, 3rd rep below parallel)
clean pull to hold 3 sets of 3 reps (get that chest up so you are slightly out of the way of the bar )


WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups