01.28.2020

Warm Up
KB complex for 2 sets
halos x 5 each direction
press x 5 each side
windmills x 5 each side
bottoms up carry x 50 feet each side
reverse lunges x 5 each side

then...
scap pull ups x 5
scap push ups x 7
strict pull ups x 3-5
push ups x 7



Mobility:
parallette shoulder extensions x 10 reps
box stretch x 5 good exhales
weighted squat hold x 45 seconds- use a plate extended or elbows into knees- hold an upright position

Super Set (15:00)

3 sets of:
10 barbell bent over rows
20 prone banded leg adduction- yellow mini-band around the leg between ankles and calves


directly into...

3 sets of:
10 barbell back racked box step ups (5/side)
10 lateral hops over the barbell



WOD (12:00)

In 4:00

60 slam balls
in remaining time max cals row or bike

Rest 4:00

4:00 AMRAP
6 DB thrusters 50/35 35/20
3 burpees over the DBs
1 rope climb

08.08.19

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3

6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
25 feet perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)



Mobility:

squat press out x 10 @ light weight using a KB, DB or plate- squat slow and press out weight at the bottom of the squat
box stretch for front rack x 10 second hold or 3 exhales for 5 reps https://www.instagram.com/p/By5shuGAlni/


WOD
3:00 AMRAP
bike 12/9 cals
lateral hops over barbell x 20 total
max reps of front squats in remaining time 135/95 115/75 95/65

Rest 3:00
Repeat 2 more times for a total of 3 rounds (18:00)- you can have one group of 5 start and then while they are resting, the next group of 5 starts. If you need to stagger a third group start them one minute in.



Cool Down- if time remains to get athletes cooling down and bulletproofing their backs, do as many rounds of the 14 reps and 30 second hold as they can get in.

Bulletproofin:

Sumo Deadlift: 3 x 14
Bent Knee Hollow Body Hold: hold for 30 seconds between sets

From the Coaches:

The Sumo Deadlift weight should be 33% or less of your 1 rep max Deadlift. Maintain a “slower down faster up” tempo on all sets.