04.02.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps- each side
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges



Mobility (the numbers are for the video)
https://www.instagram.com/p/CL7q7AHHaOb/

[1] ANKLE WEDGE - put a resistance band around your hips and let the band pull your knees forward. At the same time, put your elbows inside of your knees and then push out with them. The resulting stretch will improve both ankle dorsiflexion as well as lateral ankle mobility and your ability to drive your knees out.⁠⁠

[4] GOBLET DORSIFLEXION - use a KB to pull your knees forward while your elbows drive knees out.⁠⁠


[5] REVERSE CRAWLS - stretch out your calves with this movement. ⁠⁠


Strength: single leg
https://www.instagram.com/p/CMaXz8Nlrmj/

Perform each exercise x 10 reps (5 each side)
3 sets
In order:
1️⃣ Leg Behind Goblet Pistol Squat
2️⃣ Single Arm KB Rack Squat (no pause at top)
3️⃣ Goblet Kickstand Pistol Squat
4️⃣ KB Rack Curtsy Squat
5️⃣ Horn Grip Narrow Stance Squat
Rest as needed




WOD
"Shorty"
11:00 AMRAP
5 power cleans 115/75 95/65 75/55
5 front squats 115/75 95/65 75/55
10 DUs or 20 single unders
10 power cleans
10 front squats
20 DUs or 40 single unders
*keep adding 5 reps and 10 DUs to each round until time expires

02.22.19

Warm Up
Row/bike 400m

2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/

Foot drills: with bare feet do the following each 2 lengths of the gym
1. walk on toes forward and then backward
2. walk on outside of foot
3. walk on inside of foot
then with shoes on walk on heels for 2 lengths


Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Skill: single arm strict press
8-6-4-2 reps each side
Single arm KB or DB strict press- add load as you decrease reps


WOD
4 Rounds Not Timed- pick a weight that can be used for all three exercises
10 1- arm suitcase deadlifts
10 1- arm KB swings
  5 1-arm KB thrusters

repeat same movements for the other side