09.26.2023

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

• kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

• kip shape drill with a band x 5-8 reps 

• kip swings x 5 reps- no assistance 

• knee raise drill from box x 10 reps

• toes to PVC pipe for targe
  

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

07.27.2023

Mobility
A.  Banded hollow I Y x 20 reps
keep wrists straight.  Pull up to the I then to Y. Keep rib down. No arching.
B. gymnastics position- hollow hold + arch hold
C. kip shape drill on the rig- use a box at your feet.  x 5 reps for 2 sets
Hang from rig. Hit the holllow. Hit the arch.  
D. kip swings- shoulder driven movement.  30 seconds x 3 sets

WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest

05.09.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups



Strength
A. bench press
3 sets of 5 reps @ 77%

B. 3 sets of 5-8 reps dips
C. 5-3-1 reps chin ups- make the last set a max rep set



WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"

Lats to Fly
10-8-6-4-2 reps of each movement


A. Standing banded hollow IYs- keep wrists straight, pull up to I then to Y. Keep rib down, no arching.
B. Kip shape drill- use a box under the rig and practice getting into the hollow and the arch
C. Hip hinge lat pullover- use a band on the rig at hip height and thread a PVC through it. Stand back with tension on the band. Hip hinge with the PVC close to the body, then extend the arms out straight and press them back to the hips. Stand up with PVC right next to the body.