07.17.2020

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 single arm KB swings/side



Primer:
2 rounds of:

10 PVC Cuban Press

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

WOD“

Cold Sweat”

0:00-6:00
15 Power Clean and Push Jerks at 95#/65#

6 get ups- reverse burpee

20/16 Cal Row or 15/12 cal bike or 300m run

6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row

12:00-18:00
9 Power Clean and Push Jerks at 155#/105#

12 get ups

20/16 Cal Row

18:00-24:00
6 Power Clean and Push Jerks at 185#/125#

15 get ups

20/16 Cal Row

06.26.2020

Warm Up
2 sets:60 seconds jumping jacks or lateral hopsinchworms x 5
thoracic rotations x 5/arm
yoga push ups x 5

1 arm KB swing x 10/side
1 arm KB suitcase DL x 10/side


Shoulder Bullet Proofing
2 rounds:
Cuban Press with PVC x 10
Shoulder taps x 10/side

2 rounds:
1 arm high pull x 10/arm
then
wall facing handstand hold- accumulate 90 seconds

WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12

02.05.19

Warm Up
2 sets of:
50 single unders
10 reps each side single arm KB swings- light
8 reps Turkish sit ups- two KB or DB held straight overhead
8 reps barbell bent over rows
8 reps barbell roll outs
6 sumo inchworms
30 seconds barbell overhead hold


Mobility:
nerve flossing x 10 reps https://vimeo.com/127208120
deep squat progressions x 10 reps
wall slides with feet in a butterfly position seated next to the wall x 10 reps


Primer:
2 sets
1. Skater Squat x 6/leg - the reach behind and torso lean places a great emphasis on the posterior leg muscles. https://www.instagram.com/p/BpFfS3oh-OK/
2. Cuban press with PVC x 10 reps https://vimeo.com/151076664

WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry