02.03.2022

Warm Up
2 rounds
200m row
10 Jefferson curls
5 yoga push ups
20 banded lat pull downs




Strength
Super Set
A. superman extensions x 10 slow
B. farmer's press x 8 each side- heavy KB in farmer carry position, lighter DB pressing https://youtu.be/r5V1FlJGmYg
C. DB alternating curls x 8 per arm




WOD
"Chasing After You"
get a time on each section* this is a sprint*
20 burpees
20 cals row or ski
20 burpees
@ 8:00
20 DB snatch 50/35
20 cals row or ski
20 DB snatch
@ 16:00
100 DUs
20 cals row or ski

Post WOD- gymnastics skills
3 sets
10 push ups
15 banded tricep extensions
30 second handstand hold

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

06.09.2020

Warm Up
2 sets
12 standing band pull aparts- at home shoulder circles each direction
(pause 1 sec with hands wide on each rep of the pull aparts)
10 Russian step up/leg- step up with one foot and then knee up with the other leg
30 seconds tall plank shoulder taps


Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/


Strength Set
3 sets
A.  farmers press x 8-10 reps/arm @ 20x1
B.  alternating DB curls x 8-10/arm @ 30x1


WOD
"Devil's Ride"12-9-6-3
devil's press
leg raises
walking lunges- R+L=1
400m run



Post WOD Carries- if time remains
single arm carry- one heavier DB/KB100m farmer carry position
100m front rack carry position
100m OH carry position

05.14.2020

Warm Up
60 seconds run or jumping jacks
30 seconds downward dog stretch
30 seconds yoga push ups
30 seconds reverse snow angels
30 seconds baby makers
30 seconds Kang squats

Mobility:
child's pose to updog x 30 seconds
T-spine rotations x 8/side
cat/camels x 30 seconds
hip hurdles x 10/side


Strength Set
4 rounds
A. farmers press x 8 @ 2020 - hold one DB at your side and strict press with the other
B. DB floor press x 8 @ 2020 each side if you have a single DB

WOD
Buy in 24 reps HSPU
then
3 rounds
24 wall balls or dB thrusters
12 devil's press