10.09.19

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0




Core Conditioning
EMOM x 12min

1) 15 V-Ups

2) 15 Lateral Medball Toss against Wall (right)

3) 15 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...




WOD
4 RFT
10 DB bench press -25% of your 1RM bench press
100' farmer carry 53/35
200m sprint- 4 lengths of fence and back
Rest 1:00

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

09.10.19

Warm Up
3 sets https://www.instagram.com/p/B1go4WwFun1/

High to Low Chops (low to high) - 10/side
Rotational Slam Balls - 1:00 of work
Plank KB Pull Through - x 5 reps/side



Mobility:

https://www.youtube.com/watch?time_continue=29&v=6V8LE8q3cIQ
Goblet squat with curls and heartbeats x 5-10 reps of each movement

parallette shoulder extensions x 10 reps


Gymnastics Conditioning https://www.instagram.com/p/B1b5Sp7ARRa/

COMPLEX - 2 sets of both progressions
📍Progression #1
•2 tricep pushup (3 count down - 1 count up)
•2 push ups
•2 tricep pushup (1 count down - 3 count up)
•complete 20sec handstand hold after each round (or pike hold off box)
.
📍Progression #2
•2 box piked hspu (3 count down - 1 count up)
•2 box hspu or 4 shoulder taps
•2 box piked hspu (1 count down - 3 count up)
•complete 20sec handstand hold after each round
.
🔑 KEY POINTS:
•Body is tight!
•For pushups - start/end in hollow each time
•For box - stack hips over hands/shoulders
•Create a tripod at bottom

WOD
3 Rounds
max reps for each station
1:00 tire flips
1:00 renegade rows 50/35 35/20 - row left, row right, push up
1:00 lateral MB toss to wall- switch sides half way
1:00 rest

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose