04.20.2023

Strength
Wendler week 2 cycle 2
Back Squats
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Super Set x 3 rounds
A.  landmine RDLs x 8/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps

WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side  50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12  V-ups

10.04.18

Warm Up

3 rounds
 
Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing

Primer: 6:00 EMOM
min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Skill: back squat
5 sets of 3 reps tempo squats @60-65%
Take 3 seconds to descend, 2 second pause, and one second to drive up.

Build load if you maintain tempo with good form


WOD
EMOM 10 Minutes
5 KBS (70/53)
5 Power Cleans (95/65)
5 Burpees
*scale back reps if an athlete isn't getting rest