04.30.2021

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


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00

03.15.2021

Warm Up
3sets
30 seconds dead bugs
30 seconds side plank R
30 seconds side plank L
30 seconds glute bridges



Strength
Body composition
3 sets
A1. tall kneeling Filly press: 2111; 8-10/arm
A2. close grip parallette tricep push up: 3011; 8-10 reps
A3. DB bicep curl: 40X1; 8-10 reps



WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises

Cool Down
30 seconds twisted cross/side
30 seconds low dragon/side
10 thoracic rotations

07.23.2020

Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00

07.02.2020

Warm Up
2 rounds
200m run
8 each side RDLs
10 shoulder taps
8 each side lateral box step ups
10 box dips

Green band- mini bands
A. band kick backs x 10 reps
B. sumo walks x 20 reps- forward 10/backward 10
C. lateral walks x 20 reps- 10 each direction
D. frog pumps x 30 reps


Strength Set

3 sets
A. tall kneeling Filly press x 8-10 reps/arm @ 2111

B. close grip parallette tricep push up x 8 reps @ 3011
C. DB bicep curl x 8-10 reps @ 40X1



WOD
"Red Zone"

6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds

06.05.2020

Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility:  ankles + t-spine

A. ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   3 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link





Strength Set

3 sets of

A. tall kneeling Filly press x 8-10/side @ 2111
B. close grip parallette push ups x 8-10 reps @ 3011
C. DB bicep curl x 8/side @ 40x1

WOD

“10 Below”
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats