04.26.2021

Warm Up
400m jog
Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility:

15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.





Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.



WOD
"Beach Day"
6 rounds for time
20/15 cals row
200m run
10/7 cals bike
100m run
Rest 30 seconds


Post WOD- if time
100 leg lifts over KB
100 hollow flutter kicks

08.31.2020

Warm Up
2-3 Sets
20 Banded Hip Thrust + 20sec Isometric hold at top of last rep
20 Steps Monster Band Forward
20 Steps Monster Band Backwards
20 Light to Moderate Russian KBS or DB swings

Strength

3 Sets
1. Leg Behind Goblet Squat; 2020 x 3-5/leg https://youtu.be/XQkQEC8pWdk
2. KB Cross Body Drop Lunge 30X0 x 3-5/leg https://youtu.be/CzJJev7IUMw
3. Snatch grip deadlift x 6 reps @ 3030

Running warm up
200m jog
Skips- A/B/C
4 x 50m pick ups

WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles

07.23.19

Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility for front squats

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 3 good exhales and try 5 reps in a row.📝

then..
Perform 5 reps zombie squats with light load


Skill: front squat (10:00)
5 sets of 4 reps @ 68-72% tempo 3111
this is a 2-4% increase from the last time you did tempo front squats

Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!

Run 1 mile for time- use the new course

at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.