06.03.2020

Warm Up
3 Sets
5 Dumbbell RDL@ 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Run Acceleration (increase pace every 5sec- this is like pick ups on a track)
rest as needed
 



Mobility:
2 sets

A.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

B.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
C.  QL walks x 15 each direction

Strength Set
3 sets of
A. suitcase long step walking lunges x 7-8 reps/side @ 30x0
B. hip thrusts with DB on hips x 8-10 reps @ 20x2
C. cyclist 1 1/4 squats x 8-10 reps @ 2111

WOD
"Substance"
4 rounds for time
every 3:00
20 elbow to tall plank
10 deadlifts 185/125 155/105 or use two DBs
5 hand release push ups

Post WOD
2 rounds- not timed- cool down10 thread the needle to thoracic rotation (5 each side)10 reps cat/camels (cows)
10 reps child's pose to cobra

05.01.2020

Warm Up (6:00)
45 seconds jog in place/jumping jacks/ line hops
45 seconds plank hold from the elbow position
45 seconds jog in place/jumping jacks/line hops
45 seconds ground to sky reaches
45 seconds jog in place/jumping jacks/line hops
45 seconds wall sit hold
45 seconds jog in place/jumping jacks/line hops
45 seconds hip bridges



Try to complete the whole thing without a break .
:30s Palms Forward Pump
:30s Palms Backward Pump
:30s Internal/External Rotation
:30s Swimmers
1:00 Arms Extended Hold .
☠️☠️☠️
https://www.instagram.com/p/B-_J7UnJlZY/


Home Weightlifting
press behind the neck 2 x 10 reps
press in split 2 x 10 reps
push jerk behind the neck in split 3 x 5 reps
tall split jerk 3 x 5 reps



WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10

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