11.29.2021

Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
one set
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
A. split squats 3 sets of 5 each side
B. back squats
3 reps @ 65%
2 reps @ 75%
2 reps @ 80%

WOD
"Brace Yourself"
12-9-6
burpees to a target
OHS 135/95 115/75 95/65
HSPU or box pike hspu

06.16.2020

Warm Up
Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips

At home warm up
30 seconds each
single unders or line hops
cossack squats
single DB rows- switch at 15 seconds

30 seconds each
single unders or skaters
air squats- slow to fast
shoulder taps

30 seconds each
single unders
goblet squats
plank hold

Mobility
banded pull aparts with 1 second pause -hands wide x 15 reps
banded bicep curls x 15 reps
shoulders:  https://www.instagram.com/p/CBQylSiH7E7/
1. weighted T's
2. weighted W's 3. weighted touchdowns


Strength set
3 sets

A. split squats- rear foot elevated x 8 /side @ 2110
B. DB push pressx 8/side @ 30X1

WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20


or at home

"Five Below"

AMRAP 5:00
buy in 75 DUs

into max rounds :
6 lateral DB burpees
12 DB front squats

Rest 3:00

AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters

Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters