06.17.2022

Warm Up
2 sets
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



BMU warm up- https://youtu.be/WZ5WgGjhGOk
target reach swings https://youtu.be/HFkksKanod0
air chair swings
low racked barbell- transitions


C2B warm up
kip swings
banded face pulls
banded chest to bar pull downs https://www.youtube.com/watch?v=XkBR9ZErYAQ


Primer
deadlift reps
5-4-3-2-1
60-70-75-80-85%



WOD
"Skywalker"

20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups

05.27.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats

Primer
Hollow, arch, planche drills
muscle up drills
TTB drills

low bar, feet on box, transition drills
ttb shape drill with box


Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice

Clean Complex
Every 1:30 for 12:00 (8 sets)

1 hang power clean
1 front squat
1 squat clean