12.13.19

Warm Up
2:00 cardio choice
2 rounds of:
8 Half Kneeling KB Lift and Chop/side
5 Strict DB Press
10 DB Push Press
https://www.instagram.com/p/BnrWEkWlIpF/


Mobility:
2 rounds:

5 yoga push ups
8-10 reps shoulder extension on parallettes
10 glute bridges
15 second single legged glute bridge hold each side
30 second elbow plank hold- hands out in front not folded together in a triangle


Gymnastics Skills & Drills
5:00 EMOM of this complex
wall climb x 1 rep + hand plank x 10 seconds

followed by

5:00 EMOM
wall facing handstand marching x 20 reps
*sub on a box in a pike position or scale the reps

followed by

6:00 EMOM

min 1- handstand push up negatives x 3-5 reps- slowest descend you can do
min 2- hand plank shoulder taps x 20 reps total


WOD
Buy In: 50 double unders or 10 attempts
30 front squats 95/65 75/55
30 sumo KB deadlift 70/53
20 pull ups
20 power cleans 115/75 95/65
10 bar facing burpees
10 thrusters 135/95 115/75
Cash Out: 50 Double unders or 10 attempts
RX+ double unders need to be unbroken

05.30.18

Warm Up400m run/row/bike 2 easy rounds of:

Banded Monster Walks x 10 reps fwd/bck Banded Lateral Walks x 10 reps each direction Jumping Air Squats x 10 reps then... Shoulder opener circuit: light dumbbells or 2.5# plates 2 easy rounds of:

5 reps bicep curls palms facing up https://www.youtube.com/watch?v=M5HVq5ZGAK0&index=26& 5 curls thumbs up in the neutral grip- shoulders pushed down and lats tight 5 overhead lateral raises- palms up with straight arms 5 overhead lateral raises- thumbs up

6:00 EMOM min 1: reverse dips on box x 10 reps (dip with hands on the front edge of the box either with bent knees or straight legs min 2: incline push-ups on 30" box x 15 reps

min 3: hand plank shoulder taps x 30 reps

Skill: push press warm up 5 reps empty bar, 5 reps @ 40%, 5 reps @ 50%, and 3 reps @ 60% and 3 @ 65%

then

2 sets of 6 reps @ 70%

WOD 4 Rounds- not timed- athlete picks weight that is moderately heavy 60 DUs or 120 singles 8 each side single arm suitcase deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU 5 DB strict press 20m dual DB cross carry- one arm locked out overhead, other arm at side farmer carry 45 sec elbow plank