01.05.2022

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans

Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)

09.09.2020

Warm Up
2 sets
30 Jumping Jacks
20 Russian Twist Body weight
20m Quadruped Crawl
10 Beast to Leg Through L https://youtu.be/EQEuNPVppO8
10 Beast to Leg Through R

Gymnastics Skill

https://www.instagram.com/p/ByEmgecgTjI/
5 - 10 - 15 reps of each

•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.

*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
You can scale all of this to pike or kneeling on a box......
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.
2. Therefore, you find balance on one hand before the other moves.

..... 
landmine upper body
4 sets
tall kneeling landmine press x 12  https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm  https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps



rump pump- lower body
3 sets

sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side   50/35  35/20
Split stance KB swings x 8/side  pick a KB weight