03.18.2022

Warm Up
3 sets
10 each side DB high pulls
10 each side DB strict press
10 reverse lunges
10 scap pull ups
20 seconds handstand hold


Strength
3 sets
A. single arm DB push press x 8/side @3X11
B. single arm DB high pulls x 10/side- no tempo

3 sets
C. strict pull ups x 5-8 reps
D. DB chainsaw row x 10/side @3X11

OR
find your max deadlift



WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"

03.16.2022

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
1. Banded hamstring curls x 20 reps
2. Wall slides- slow & controlled x 5 reps
3. Yoga push ups x 5 reps


Strength
Find your max Deadlift today!!

warm up reps
8 @ 50%,
6@ 60%,
4@ 70%
2 reps @80%
1 rep @85%
1 rep @90, 95, 95+%




WOD
#justabar
9:00 AMRAP
3 deadlifts
3 hang squat cleans
3 front squats
3 strict press
3 push press