06.09.2021

Warm Up
3 sets
30 second wall sit with band abductions
6 curtsy step downs/leg
10 alternating KB gorilla rows @slower descend


Strength: body composition
3 sets
A1. half kneeling bottom up kettlebell press x 8/side @2X10
A2. alternating box step ups with weight x 8/side

then..
Box Squats- front squat
@21X1, 5,5,5,5 (add load with each set and finish at 90% perceived effort, not your 90% all time max)
Rest 1-2:00 after each set

WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time

05.03.19

Warm Up
3 rounds
5/side shoulder taps
5/side pallof press
10/side KB swings
50 feet single arm overhead KB carry


Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)


Skill:

front rack box squats- heavy load for 6 reps
Build to your heavy load in 4 sets.

WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs