12.05.2022

Warm Up
2 sets
1:00 jumping rope or jumping jacks
banded walks x 10 rep each direction
1:00 bike or row
banded air squats x 20 reps
100 feet farmer carry


Mobility
A. *single leg support squat hold x 7 each leg @ 3211
B. 90/90 hip switches x 10 each leg
C. perfect stretch x 4 each side


*hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your lower back

Strength
3 sets- super set
A. barbell hip bridges x 8 reps @ 70-75% DL max
B. hack squats x 6 each side @2211 https://youtu.be/MdYqhUKWLIE

WOD
"28"
12:00 AMRAP
bike 7 cals
renegade rows x 7
row 7 cals
DB push press x 7

09.20.2022

Warm Up
2 sets
200m run
2 lengths in the gym 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




Strength
Deadlift 5 sets of 5 reps @ 70%
then
3 sets of 8 each side hack squats https://youtu.be/MdYqhUKWLIE



WOD
"Offensive Line"
2 rounds for time
50m sled push -add 2 plates (male), one plate (female) to sled
400m run
15 power cleans 135/95 115/75 95/65

05.16.2022

Warm Up
2 sets

100m run
10 walking lunges
30 seconds each side KB arm bar stretch
10 squat Ys
5 each side banded shoulder taps- either in plank or on the wall, yellow mini-band- tap up, center, down each side



Mobility
banded ankle stretch x 30 seconds each side
wall sit x 45 seconds
banded step outs x 20 each side




Strength
hack squats 4 x 10 reps each side
add 5-10# from last time



WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals