02.10.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
cross walk with light DBs x 30 seconds
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

01.02.2021

Warm Up
10-8-6-4-2
banded hip bridges
banded lateral walks- reps listed per side (10 to the left, 10 to the right)
tuck ups or v-ups
drop squats
push up to T- L+R=2


Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row

rest 1:00

10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55

then you have

4:00 AMRAP
wall walks- complete as many as you can

04.06.2020

Warm Up
2 rounds10 skaters
5 push ups with a stop at the bottom and do a prone W raise with the arms
5 burpee to a sumo squat jump
10  1 1/4 cyclist squats


Super Set
3 sets
8 sumo stance good mornings 
8 Turkish sit ups


WOD

"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:

Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge

Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object

3 rounds:

10  pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL

For the Deadlifts hold DB/KB in each hand or barbell - if no equipment fill 2 shopping bags with books/weight so they’re even and hold one in each hand