11.19.2021

Warm up
2 sets
cardio 400m
5 barbell strict press
5 barbell back squats
3 each side perfect stretch
10 bird dogs


Mobility
front rack stretch x 30 seconds
xiaopengs x 5 each side
wrist stretches- check the video
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
strict press
5 sets of 2 reps@ 80-85% 1 RM

then...
3 rounds
A. Suitcase curtsy squats @2020 x 10 each side https://youtu.be/0SXeK4CeEAQ
B. Low Cossack squats w/weight in the front rack if you can @ 2020 x 6 each side https://youtu.be/erxZ6kTVPP0
C. Jumping lunges x 20-24 total OR box jumps x 10 reps OR weighted step ups x 7 each side


WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump

07.29.2020

Warm Up
3 sets
10 single leg hip thrusts + 10 second isometric hold at the top Right side
10 single leg hip thrusts + 10 second isometric hold at the top Left side
15 second superman hold
15 second star plank R
15 second star plank L
rest and repeat



Strength
3 sets

A1. landmine deficit RDL x 6/side @3010
A2. single arm DB Arnold press x 8-10/side @2110

B1. landmine twist x 6-8/side
B2. suitcase long step walking lunges x 7-8/side @30X0



WOD
"Peaches"
5:00 AMRAP
2-4-6-8-10...
single arm DB hang clean & jerk
20 DUs in between each set

Rest 2:00

5:00 AMRAP
2-4-6-8-10...
single arm DB squat clean- DB on the right for 1 rep, then on the left for 1 rep
10 jumping lunges between each set