01.31.19

Warm Up
2 rounds of:
400m row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
Cossack lunge x 10 (5 each side)


then..

 two sets
1- arm OH KB carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/

Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.



WOD- high intensity wod because you are working on an interval.

Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20

01.22.19

Warm Up
10:00 continuous

20 double unders or single unders
5 each side box step downs- start at the top of the box and step down to tap the floor and drive up
20 seconds Jefferson curls with PVC https://www.instagram.com/p/BrIymuuBCOX/
10 hollow body rocks


Mobility:

2 sets of 10 reps each
1. T-spine stretch on foam roller2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

Primer: two sets
1- arm farmer carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120


Skill: split jerks
3 sets of 3 reps jerk behind the neck from split - light weight
https://www.catalystathletics.com/exercise/458/Jerk-Behind-The-Neck-From-Split/

5 sets of 3 reps split jerk
sets 1-3 @ 70%
sets 4-5 @ 75%


WOD- short sprints with little rest
Bike and Ball
partners
12:00 EMOM
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.