06.09.2021

Warm Up
3 sets
30 second wall sit with band abductions
6 curtsy step downs/leg
10 alternating KB gorilla rows @slower descend


Strength: body composition
3 sets
A1. half kneeling bottom up kettlebell press x 8/side @2X10
A2. alternating box step ups with weight x 8/side

then..
Box Squats- front squat
@21X1, 5,5,5,5 (add load with each set and finish at 90% perceived effort, not your 90% all time max)
Rest 1-2:00 after each set

WOD
"This Will Be Your Year"
10 rounds for time
2 burpee box jumps 24/20"
4 pull ups or 2 bar muscle ups
6 front squats 115/85 95/65 75/55
100m run
Rest 30 seconds after set 2,4,6,8
record total time

09.05.18

Warm Up
https://www.youtube.com/watch?v=pL_ywlJUOQ0
KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side




Primer:
min 1: Hanging MB hamstring curls x 10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.bemin 2: 14 wall facing shoulder taps- sub taps while in the pike position from a box

min 3: 10 KB half kneeling bottoms up press (5/arm)

then...

KB rack complex - complete 4 complexes with 60 seconds rest

KB front rack reverse lunge R
KB front rack step up R
KB front rack reverse lunge L
KB front rack step up L


WOD
15:00 AMRAP
80m (pylon and back) sled push light or no weight - no stops
20m (2 sections of concrete, out and back) dual KB OH carry
6 TTB
200m run
5 alternating pistols- optional weighted pistol or sub Cossack squats