09.02.2021

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs


10:00 EMOM
min 1- BTN push press 5-4-3-2-1 reps
min 2- strict pull ups 1-2-3-4-5 add weight if you like



WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)


7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles

5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles

05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats