01.24.2022

Warm Up
cardio 3:00
20 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets

8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet

Strength
Deadlift week 9
70%x5x5, 70%x5+
last set leave 2-3 reps in the tank



At Home Strength
3 sets
A. split stance DB RDL; 30X1; 6-8 leg
B. good morning jump; 6-8 reps- slow on the hinge and then explode up for max height https://youtu.be/uiKGpJVpMN8



then...
3 sets
A. single leg DB RDL; 30X1; 6-8 per leg
B. single leg DB hip thrust; 20X0; 8-10 per leg https://youtu.be/KW7yo5x7-HI


WOD
"Shooter"
8:00AMRAP
8 shoulder to overhead 115/85 95/65 75/55
12 TTB or hanging knee raises


At Home version
Shooter
8:00 AMRAP
8 DB shoulder to overhead
12 v-ups


Post WOD- body maintenance
2-3 sets
30 banded pull aparts
100 feet double KB overhead carry
8 each side KB windmills

09.16.19

Warm Up
400m run or row
then
3 rounds
10 elevated ring rows (tempo- 3 second down)
8/side weighted step ups
50' DB overhead walk- each hand has a DB

Mobility
4 eccentric pull ups- 4-6 second descend
30 sec/side banded ankle stretch
5 Kang squats
15 banded glute bridges both with wide and narrow feet


Skill: barbell cycling
Every 2:00 for 12:00
5 reps TNG power cleans- choose a load and stick to it for all rounds
185/125
175/115
155/105
135/95
115/75


WOD 24:00

3 Sets in 6min
1/2 Kneeling Slam Ball Rotational Throws x 10/side
Barbell Roll-Outs x 10

R: 2min

3 Sets in 6min
Sandbag Carry x 100ft
Double KB Overhead Carry x 100ft

R: 2min

3 Sets in 6min
Rower Pike Ups x 10
Weighted Plank x 1min

Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep