11.19.2021

Warm up
2 sets
cardio 400m
5 barbell strict press
5 barbell back squats
3 each side perfect stretch
10 bird dogs


Mobility
front rack stretch x 30 seconds
xiaopengs x 5 each side
wrist stretches- check the video
https://www.instagram.com/p/CTXXfvVAJMg/



Strength
strict press
5 sets of 2 reps@ 80-85% 1 RM

then...
3 rounds
A. Suitcase curtsy squats @2020 x 10 each side https://youtu.be/0SXeK4CeEAQ
B. Low Cossack squats w/weight in the front rack if you can @ 2020 x 6 each side https://youtu.be/erxZ6kTVPP0
C. Jumping lunges x 20-24 total OR box jumps x 10 reps OR weighted step ups x 7 each side


WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump

11.03.2021

Warm Up
3 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
20 seconds banded half squat pulses

Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side



Skill work
3 sets
A. handstand push up negatives x 5 reps
B. single DB overhead walking lunges x 10 each side
C. low Cossack squats x 8 each side - add DB or KBs in the front rack as a challenge

WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50