05.21.2020

Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings

10 two-legged pistols

10 box step downs- touch the toe to the floor and drive up

5 sumo inchworms




Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales





Weightlifting
4 sets of

8/side DB push press with tempo 2X02

8/side Rotational slam ball throws -at home Russian Twists x 8/side



WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression

05.07.2020

Warm Up

3 rounds
1:00 feet together hops- like you are jumping rope10 each side drop lunge to knee lift https://www.instagram.com/p/B_h5FQRFpSI/
6 each side quad crawl shoulder taps https://www.instagram.com/p/B_h5FQRFpSI/
10 sow motion power cleans with PVC


Core Burner

4 rounds
L-sit lifts on a box or bench x 10 reps
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps


WOD
"Black Coffee"
5 rounds
2:00work / 1:00 rest
pick up where you left off
5 cleans with whatever weight you have- one DB or two, barbell, bag, backpack
5 object facing burpee (or tire flips)
5 thrusters with whatever weight you have
40 feet bear crawl

*if you have a barbell start round one heavy and then take off weight each round