10.07.2021

Warm Up
3 rounds
Run 200m
5 sumo inchworms + push up
15 banded lat pull downs each side
5 empty barbell Kang squats



Primer
staggered stance deadlifts https://youtu.be/y1g9xL5v4_o
3 sets of 6 reps each side-lighter loads, focus on positions

Strength
Deadlift
3 sets
3 reps @ 65%
3 reps @ 75%
3 reps @ 80%

WOD
"Dead Cindy"
5 rounds for time
5 pull ups
10 push ups
15 air squat
Deadlift*
5-4-3-2-1 by round increasing loads starting at 65%

12.01.2020

Warm Up
2 rounds10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions



Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps

Strength
4 sets
A. staggered stance RDL x 10 reps @ 3110
use 2 DBs or hold one opposite side you are working (5/side)

B. DB or barbell Z press x 8 reps @3120


WOD
"Speed Demon"
4 rounds

10 box jumps or step ups
8 renegade rows
10 pistols
8 devil's press
Rest 2:00
*record each interval

Cool down
cat/camels x 5
twisted cross x 1:00 each side
child pose with lat stretch x 1:00 each side