07.10.2020

Warm Up
400m run
3 sets 12 band pull aparts- 1 sec pause with hand wide on each rep
10 drop back to knee lift/leg
30 second shoulder taps

Mobility:  thoracic spine

https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground2.  Quadruped shoulder blade movement 3.  Quadruped lat stretch4.  Modified pigeon with rotation

Skill: barbell strict press
12-10-8-6
** In between sets of presses, complete 10 sit ups and 10 banded bicep curls.
At Home:  DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like.


WOD"Axel"

20:00 EMOM
min 1- landmine deficit RDL x 6 each side with a slow descend
min 2- rotational MB throws x 15/side

min 3- curtsy box step downs x 8/side 

min 4- DUs x 30 reps

05.28.19

Dynamic Mobility, Activation and Warm-Up

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
 
and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Shoulder Prehab
Two sets of:
5 Y Raises
5 T Raises
5 I Raises

Rest as needed

WOD
20:00 EMOM
min 1- Farmer Carry 50m- pylon and back
min 2- 8 x rotational med ball throws/side- please be on the brick wall for these!
min 3- 12/10 cals bike- keep over 65/60 RPMs
min 4- Prisoner box step ups max reps x 45 seconds- hands are behind the head, elbows out