03.30.2022

Warm Up
2 sets

Run 100m- fence and back
5 hang power cleans
5 front squats
5 kip swings


Bullet proof shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Skill: handstand work
A. complete handstand holds on the wall or off a box
30 sec - 20sec- 15 sec- 10sec
rest approximately 30 seconds between sets
then

B. complete 2 sets of 20 reps of handstand shift and lift (10 per arm)- get feet on a box in the pike position, first a shift to fingers for balance, THEN LIFT!. You should see two movements: the shift & the lift. The hip moves over the active shoulder.


rest enough to be successful at all reps

helpful hints: higher the box, easier on hamstrings or bend knees if you have tight hamstrings & not able to get shoulders stacked over wrists because of lack of mobility



WOD
"Fibannoci Triad"
For Time
Run 400m
1-1-2-3-5-8-13-21
power cleans
front squats
TTB or hanging knee raises
Run 400m

RX 115/85
INT 95/65
SC 75/55

10.15.2021

Warm Up
2 rounds
8 alternating bird dogs @2020
5 single arm walking KB swing- each side https://youtu.be/KERoYjuxq7g
10 second standing straight leg hold- each side
50 feet single arm OH carry- each side




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

Super Set 3 times

A. Gymnastics complex- rest as needed between sets

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

B. barbell RDLs x 10 reps on the lighter side




WOD
Alphabet Soup 2.0
every 7:00 for 4 sets
A. 12 box jumps 24/20"
B. 12 deadlifts 115/75
C. Run 200m
D. 12 bar facing burpees
E. 12 hang power cleans 115/75

ABCDE
EDCBA
CDEAB
BAEDC