05.05.2020

Warm Up
2 rounds
10 Kang squats
5/side half kneeling strict press
10 slow to fast squat press out- once at the bottom of the squat, press out a weight from the chest
5/side single arm DB or KB swings

Mobility
10 mountain climbers- slow and stretchy
20 second hollow hold
9/side bird dogs- slowly
20 second hollow hold
5/side push up T's
20 second hollow hold


Strength
16:00 EMOM

min 1- 10 glute bridge walk outs

min 2- 45 second hold of your choice
min 3- 10 narrow grip inclined push ups with a 2-3 second descend
min 4- 30 second hold of your choice

WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings

09.27.19

Warm Up

Two sets of
30 second Wall Sit (Add load to front rack if needed)15 Kettlebell Goblet Squats (24/16 kg)
30 second Kettlebell goblet walking lunges
15 Kettlebell Deadlifts
Rest 90 seconds


Mobility:
squat Y's x 5/side with 2.5# plate or no weight https://www.instagram.com/p/B2jpDNhAcdv/
Thoracic rotations x 8/side
deep squat walk outs x 10 start in a deep squat and walk your hands out to a plank position and walk back


WOD
Every 6:00 for 3 rounds
400m Run
400m Row
1:00 max reps DB thrusters 40/30 35/25 30/20

*score is reps of thrusters


Cool Down

Bulletproofin:

KB Psoas Mobilization: 1 minute each side https://vimeo.com/204089143
Then
6-8 Minutes for quality
Glute Bridges: x 12 with 3 second hold at the top
Curl Ups: x 12 https://vimeo.com/204093491

Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

07.31.19

Warm Up
3 rounds of:
banded lateral walk x 10 steps each direction
4 Single Arm KB OHS/arm - heels elevated on plates if you have a hard time hitting this position like so many do
Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW https://www.instagram.com/p/B0Q2i8BFZVz/ (2nd one on video)
50 feet Perfect Stretch Walk (3rd one on the video linked above)



Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top

B. 2 sets of Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/

WOD
6 RFT
sled drag heavy 50m- to the pylon and back- add 3 plates to the sled
battle ropes x 30 seconds- all out effort
plank hold x 45 seconds hold on the hands or elbows
bike cals x 18/14

06.26.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


Mobility

2 rounds:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
then..
Perform 5 reps zombie squats with light load

Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111

WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box