07.22.2022

Warm Up:
2:00 cardio choice
2 sets

yoga push ups x 5  
PVC Cuban presses x 10 
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


HS walk drills: 
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 
3. Handstand walk parallel to wall x 4 feet in each direction



WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
 

01.01.2021 Happy New Year!

Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing


Mobility:

https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

WOD- Individual
15 cal row

30 second plank hold
20 thrusters 95/65

20 cal row

30 second plank hold
15 power snatch 115/85

25 cal row

30 second plank hold
12 front squats 155/105

30 cal row

30 second plank hold
10 clean & jerk 185/125

Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary

05.02.18 Ring of Fire

Warm Up400m run or row Two sets of: Shoulder Warm-Up 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side)- keep this light or with no weight 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed

Mobility:

Two sets of: band pull aparts horizontal x 10 reps banded face pulls x 10 reps lat pull downs x 10 reps hollow body swings on rig for pull ups or on rings for muscle ups

Barbell Warm Up

3 reps of each

snatch grip RDL

snatch pull below the knee

muscle snatch

OHS

snatch press from behind the head

hang power snatch

snatch below the knee

WOD Ring of Fire

1 muscle up + 1 power snatch 135/95

2 muscle ups + 2 power snatch

3 muscle ups + 3 power snatch 4, 4....

9:00 Time Cap add 1 rep after each completed round 2 for 1 reps of C2B pull ups instead of ring muscle ups

Post WOD abs 4:00 EMOM- modify as needed. Hold for :20-:30 of each minute min 1: hold plank position on parallelettes min 2: hold L-sit on rings min 3: hold plank position on parallettes with feet elevated on box min 4: hold L-sit on bar