12.01.2021

Warm up
3 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats



Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps


Strength
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%

OR

Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps



WOD
"Admin"
30 KB swings 53/35
500m row
25 KB swings
400m row
20 KB swings
300m row
15 KB swings
200m row
10 KB swings
100m row
*score is total calories- which is found by changing the unit on the rower*

09.07.19 Team of 3

WOD
Team of 3
15:00 AMRAP
Row for calories

other 2 people on your team complete reps of:
15 partner deadlifts 345/285
10 25' shuttle runs- you need to touch the line

Rules: one person from the team of 3 is rowing for calories. The team can switch off rowing at any point. The other two team members are completing rounds of deadlifts and runs. Keep track of rounds and calories for 15 minutes.

Deadlifts- two people on one bar lifting together. The hands cannot cross on the barbell.

Shuttle runs- only one person runs at a time. You must touch the 25 foot line before tuning around to run another length. A total of 10 lengths between the two people.

Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min

02.16.18

Warm Up:3:00 Row or bike

Dynamic Stretches x 2 rounds Reverse Alternating Lunge x 6 steps Alternating Cossack Lunge x 6 reps Bear Crawl x 6 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

Four sets of: Jump Rope x 20 seconds

Goblet squat x 20 seconds

Rest x 20 seconds

Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat hang power clean squat clean

Skill: cleans

Every 90 seconds for 9:00 (6 sets)

1 clean lift off + 1 clean

start at 45-50% 1RM clean and add 10# for each round

WOD

3 Rounds- score is reps of power cleans

3:00 Work  2:00 rest

12 cal row

20 box step ups with 25/15# plate held to chest (10 steps each leg)

remaining time is max reps power cleans 155/105   125/85    95/65