12.29.2020

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 

Primer

3 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15

WOD

"Ceelo"

25:00 AMRAP

9 Toes to Bar

6 Burpees to Target

6/4 Strict Pull-Ups or 4/3 muscle ups

24 Double Unders

500m row/425m row or 30/25 cals bike

WOD

Ceelo at home

25:00 AMRAP

9 leg raises

6 burpees to target

4 push ups + 4 box dips

24 double unders or 12 each side reactive step ups

400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs

12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls