08.25.2021

Warm up
2 rounds
Run 200m
10 prone PVC raises
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall



Handstand warm up sequence https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)

Handstand skills
https://www.instagram.com/p/CDN19SBgGaF/
3 sets
A. box pike hold with single leg raises x 30 seconds
B. abmat for a target- box strict hspu x 5 reps @31X1


Strength
Front squat box Squat 21X1; 2,2,1,1,1; rest 2-3mins
*last time with tempo and a box so make the singles TOUGH


WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75

08.09.2021

Warm Up
10-8-6-4-2
devil's press- light load
200m run to follow each set of devil's press

Mobility
10 each side hip air planes
5 each side perfect stretch
30 second deep squat hold


Strength
Box Squat 21X1 Drop Set; 1.2.3; rest 20sec/rest 2-3mins x 3 sets
*Drop Set - 1 rep heavy, 2 reps slightly lighter, 3 reps slightly lighter.
**Make all singles TOUGH and heavier each set. Then back off as you wish for the 2's and 3's

WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up

07.07.2021

Warm Up
3 sets
40 jumping jacks
25 feet quadruped crawl forward and backward
30 sec. reverse plank bridge
5 scap push ups

Primer
8:00 EMOM
min 1: Prone PVC lift offs x 15
min 2: hollow body rower pike ups x 10
min 3: hanging active shrugs for pull up strength x 10

min 4: banded ankle distraction x 45 seconds (one side each round)

Strength

Front squat box Squat

 21X1; 3,3,3,3 (add load with each set and finish at 90% effort)

WOD
"Tripled Up"
3 sets for Time
3 rounds
4 strict pull ups
8 push ups
12 air squats
Rest 2:00