11.09.18

Warm Up
3 rounds of:

300m row or bike
10 mountain climbers each leg
20 Lateral Band Walks/side
10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.


Mobility: glute med activation along with foot/ankle
https://www.instagram.com/p/BnIHyK-HUDg/
*work with a partner- one on a band on the rig while the other stretches shoulders and wrists
1. hip/core/foot stability- perform 6-8 reps each side
2. reverse lunge + leg raise
3. balance on one foot- row band to chest x 2 reps + overhead press x 2 reps


Skill: deadlifts
4 sets of 3 reps starting at 65% and building load

WOD
14:00 AMRAP
3 hollow body wall walks
30' seated sled drag face pull 45/35# added to sled https://www.youtube.com/watch?v=y5--kp9I7u4
20 sec ring support hold( at the lockout of a dip)- sub hold on two boxes or ghd handles
30' single arm farmer carry each arm- can go heavy on the KB

07.10.18

Warm up 2 easy rounds of: 200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats

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

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill: front squat 12:00 to complete Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD 21-15-9 cal bike OHS 135/95 95/65 65/45

Post WOD 3 rounds not timed- move efficiently seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5--kp9I7u4 tire flips x 5 reps hollow holds :20

04.11.18

Warm Up3 Sets – 8 single leg RDL with KB per leg rest 30sec 20 banded hip thrusts- mini band around the knees rest 30sec 30sec Superman Swimmer Kicks rest 90sec

Mobility: banded hip flexor stretch x :30 each leg Russian baby makers x 10 banded lat stretch x :30 each arm

Skill: Stamina Squats week 2 12:00 EMOM min 1- 3 front squats @ 63% min 2- 6 back squats @ front squat weight

WOD

3 sets not for time

10 Dual Kettlebell Turkish Sit Ups

5 Dual Kettlebell Z Press (same load as sit ups)

20m Kettlebell Cross Body Carry per arm

10m Seated Sled Drag Face Pull

* use light load for the KB press and sit ups.  Heavier load on the carries.

*use one plate on the sleds with straps, not ropes (25,35 or 45# plate)