04.01.2020

Mobility
wall slides x 15 reps
KB or DB arm bars x 30 second hold  https://www.instagram.com/p/B8UUjRynjdL/
Half kneeling KB or DB windmills x 6 each side
Wrist stretches x 1:00

Skill:  handstand work from a cooler or a bench/box
https://www.instagram.com/p/B-BJyCmgwI5/

Six sets of the entire complex: rest 1min between sets

1️⃣HSPU from the cooler x2
2️⃣Walk out to plank and back to stack x2
3️⃣Leg raises x1 per leg
4️⃣Corner walk x1 per corner
5️⃣Leg raises x1 per leg
6️⃣HSPU from the cooler x2 •

Home Weightlifting
back squat jumps 5 sets of 5 reps- use PVC on back
Bulgarian split squats   5 set of 10 reps/side- use no weight or DB load in the rack position
good mornings  5 sets of 10 reps- use a PVC or a band



WOD
5-10-15-10-5
pike handstand push ups- pick any object
V-ups or tuck ups
bicep curls
touchdown squats each side 5,5 then 10,10  or do pistols

08.15.19

Warm Up
12:00 continuous, quality movement
30 second bent knee or hollow hold
5/side over and unders (PVC or band on rig)
10 alternating curtsy lunges
8 deep squat progressions




Mobility
Goblet squat with dorsiflexion stretch x 1:00
Sit squats x 6-8 reps - on MB take 50% off your weight off by coming up just a tiny bit off the ball. Then come up an inch and hold and back down. Control is key and moving vertically. Check out the faults on the video to watch for what members do here.
https://www.instagram.com/p/B0GnYEnHJxG/

Barbell warm up

5 reps of each
good mornings
back squats
behind the neck press
elbow rotations
stiff legged deadlifts
front squats
strict press



WOD
For Time
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Good mornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap