06.22.18

Warm Up3:00 run, row or bike then... 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up on a bench C) Alternating Spiderman + Reach D) Banded Good Mornings

Primer: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be

WOD

Every 4:00 for 4 rounds (16:00) 2 rope climbs or 6 up/downs 15 box jumps  24/20" Run 200m -out and around building to the street and back in the front door by the bikes

05.10.18 Deads and Dimmels

Warm Up 400m run or row

2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

then....

Lateral Box Walk Overs ×(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3 sets

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: Deadlift and Dimmels Deadlift 5 sets of 2 reps set 1-2 @ 80-85% set 3-4 @ 85% set 5 @ 85-90% then.. Dimmels 3 sets of 8 reps @60-70% 1RM deadlift

WOD 5:00 EMOM 5 box jumps + 5 supinated grip barbell rows- athlete picks weight

then.. not timed 2-3 sets depending on remaining time in class barbell roll outs x 12-15 reps rest 60 seconds L-sit taps x 40 seconds (:20 each leg) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be rest 60 seconds