11.23.2022

Warm Up
9:00 EMOM
min 1- row for calories for the full minute
min 2- 30 seconds yoga push ups
min 3- 30 seconds straight leg hip bridge https://youtu.be/nFJnYcixGVo




Strength
Deadlifts
10:00 EMOM
mins 0-4 2 reps@ 75%
mins 5-10 1 rep @80%

super set
3 rounds
A. single leg glute bridges x 10/leg- bodyweight
B. curtsy squats x 8/leg- add load



WOD
"Devilish"
AMRAP 14
10 Dumbbell Box Step-ups
14 Single Arm Devil's Press
15 Dumbbell Box Step-ups
14 Single Arm Devil's Press
20 Dumbbell Box Step-ups
14 Single Arm Devil's Press
25 Dumbbell Box Step-ups
14 Single Arm Devil's Press
30 Dumbbell Box Step-ups
14 Single Arm Devil's Press
...
Add 5 Dumbbell Box Step-ups Each Round
Weights: 50/35 40/30 35/25

10.17.2022

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
A. sots press with an empty bar or PVC
B. bottom of an OHS hold accumulate 2:00
C. prone swimmers x 15 reps




Primer
super set- 3 rounds
A. strict press x 10 reps @50-55%
B. farmer carry x 100 feet- as heavy as possible
C. curtsy squats x 8 per side- add weight- users choice

WOD
9:00 AMRAP
"Cowboy"
5 power snatch 115/85
10 HSPU
15 abmat sit ups

11.07.2021 Swim WOD

8 rounds
12 curtsy squats- 6 each side
25 yd. swim
10 sit ups in shallow end
25 yd. swim
12 lift and chop- 6 each side
Rest 30 seconds