11.02.2020

Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Strength
Squatober Day 8
Back squat
5 reps @ 60%,65%,70%
4 reps @ 75%, 75%


WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"



https://youtu.be/2TNtOSzpcYA

Core Workout #4
3 sets of:
L-Sit Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps (5/side)
Straight Body Crunch x 15 reps
Straddle Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 15 reps
Rest as needed

06.12.2020

Warm Up200m run10 DB sumo deadlifts
10 DB good mornings
10/side DB hip hurdles
10/side DB Turkish sit ups
200m run


Strength Set
3 sets

A. Split Stance Dumbbell Romanian Deadlift @ 3110    6-8/leg  https://youtu.be/LBzxZCUZrNA
B.  Single leg hip thrusts @20x0  6-8/leg

WOD #1
10:00 AMRAP
"Base Camp"
6/side bicep curl + Arnold press
8/side single arm DB deadlifts
10 prisoner step ups

Rest 2:00
WOD #2
"JH"

3 Rounds(12:00)
30 Seconds- Floor Press
30 Seconds- Row
30 Seconds- RDL
One round on the Right side then straight into one round on the Left side
Rest 1 Minute and repeat