11.30.18

Warm Up
2:00 bike/row/run
2 easy rounds of:
10 hollow rocks
10 half kneeling KB strict press (5 each)
15 RDL with light weight on barbell
20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position. Squeeze glutes

Mobility:
With a thera band perform 10 reps of the following:
1. W holds :05 each
2. pull aparts
3. diagonals
4. pass thrus

Wrist flow- https://www.instagram.com/p/BevdU-7BzT9/


Rack a barbell and tricep smash x :30 each side


Skill: tempo front squats
take 3 seconds to descend and 2 seconds to hold at the bottom
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 75%- yes again



WOD
For Time
1,2,3,4,5
heavy lift (between 75-80% max)- such as cleans, deadlift, squat, snatch, press
gymnastics movement (difficult but doable)- such as ring/bar muscle ups, strict pull ups, strict dips, strict hspu, handstand walk for distance, L-sit hold

03.28.18

Warm Up:3:00 easy on the bike or row

Band Assisted Hip Flexor Stretch x 30 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

then....

One set of: Shoulder Circles x 10 each direction Prone Plank Hold x 30 seconds Scap Push-Ups x 10 reps Rest 30 seconds Push-Ups x 10 reps KB Windmills x 5 reps per side Turkish Get-Ups x 3 reps per side

then...

warm up for specific gymnastics movement you will use in the wod

1. cast swings, rings swings, pop swings

2. toe tap swings, knees to bar with the toe tap swings, air chair swings

3. lat activation on ring rows, lat activation on bar, hollow/arch bar swings,

4. pistol progressions

5. handstand kick ups, wall walks, wall slides, thigh taps, hspu, handstand walks or holds

then...

Warm up with a barbell for the 1 rep of heavy for the wod

WOD

20:00 EMOM

every minute complete 1 rep of a heavy barbell movement + 1-5 gymnastics movements of choice

you can split up the gymnastics in sets if you have more then one to work on