04.18.2022

Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats



Primer- lats and hip flexors
3 rounds
10 reps per leg- single leg lift over object
20 reps kip swings



Strength
Deadlifts
10 reps @ 60%
8 reps @65%
4 reps @ 75%
4 reps @ 80% can be singles if needed


WOD
"Memory"
AMRAP 15:00
Row 400m/325m
25 feet handstand walk or 50 feet scooter walk
10 TTB or hanging knee raises
5 deadlifts 225/155

03.06.18

Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell 200m row 10 thrusters- empty bar

Skill: engaging lats 6:00 EMOM

Min 1: lat pull downs- kneeling on the floor with two red or black bands hanging from the rig, thick PVC between the two bands- place hands on the PVC shoulder width apart and with straight arms, pull PVC down towards the hips. 20 reps

Min 2: lats pulls in the hollow position- tie a light band to the rig, lay on the floor in a hollow position and with no slack in the band when arms are overhead, pull the band down towards the hips. 20 reps

Min 3: band pull aparts- use a light band and pull apart horizontal and overhead. Then kneel on the floor and place the band underneath the knees- use one hand in the band and press up to full extension. 10 reps ea. side

WOD

21:00 EMOM

min 1: 15/10 cal bike

min 2: 10 burpees

min 3: 20 barbell thrusters 45/35