09.11.2020

Warm Up

2-3 Sets

100m Run

10 Glute Bridge V Walkouts

20 Lateral Banded Walks/side

5 Single Leg RDL to Reverse Lunge/side

Strength

3 sets

A.  single leg hip thrusts x 20/leg

B.  single arm DB high pulls x 8/side

C.  DB step ups x 6/leg- DB overhead

D. pull up negatives x 6 reps at 5 second descend- reset to the top

WOD

"Jags"

For Time:
10 Shoulder Press, 115/75    95/65   75/55 15

Overhead Squats, 115/75  

20 Push Press, 115/75

25 Front Squats, 115/75

30 Push Jerks, 115/75

35 Back Squats, 115/75

Cool Down

Posterior Chain

Seated Forward Fold x 2mins

Seated Straddle x 2mins

Static Back x 2mins  https://youtu.be/WmZGZwEO34Q 

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

04.21.2020 Super Set Day!

Warm up

60 seconds jumping jack
then 2 rounds30 seconds flutter kicks in the hollow
10/side- side lying hip thrust
5/side single leg RDL
5/side half kneeling DB press


Home Weightlifting
A.  power snatch + snatch from the power position  4 sets of 3 (1+1)
B.  drop snatch + OHS 4 sets of 3 + 3


https://www.instagram.com/p/B-shdkJHAGa/
Super Set One
2 rounds
8 reps/side -single leg hip thrusts- DB on the working hip
10 reps/side -touchdown squats
8 reps/side -reverse lunge to single leg deadlift- non working leg back and up with weight on the non-working leg side

Super Set Two
2 rounds - do all reps unbroken
20 DB wrist curls
15 DB bicep curls (both arms at the same time if you have two DBs- otherwise 15 each side)
10 DB seated strict press (both together if you can- otherwise 10 each side)

https://www.instagram.com/p/B-kwcV2nkwc/
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest  (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor