07.26.2021

Warm Up
2 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly




Primer: hip flow
https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..



Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
then..

10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc




Strength
3 sets
T-bar row x 3.4.5 reps- unload the weight as you move up in reps
body rows x 15 seconds max reps- on racked barbell, inverted rows
Cossack squats x 8 each side @31X1


WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run

07.05.19 Morning classes ONLY 5:30,9:30, 12:00

Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions

Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10

WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold

OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams