09.14.19 Bring A Friend Day

WOD
with a partner- divide reps- one work, one rest unless stated
4 RFT
30/24 cals row
10 strict TTB or hanging knee raises
4 wall walks
100m farmer carry (each partner completes 50m) 53/35 each hand
400m Run- together

*wall walks start from a plank position on the floor walking to nose-to-wall position and back down

*strict TTB means no swing

Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose

06.28.18

Warm Up3 Sets - 6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side

20 Frog Pumps https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be&utm_source

15sec Single Arm Ring Plank per Arm https://www.youtube.com/watch?v=_Iev7PLP6QY&feature=youtu.be&utm_source

10 Single Leg Box Step Down/leg (low box 8-12")https://www.youtube.com/watch?v=S5onhmaz_nQ&feature=youtu.be&utm_source

Skill: Back squat cluster sets @ 80-95%

1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 2mins between sets.

(build weight with each set -in this case, you will perform 1 tough rep, place the bar on the rack for 15sec, then perform your second tough rep of the set. Each set has 2 reps that are performed at tough loads, but the break in between reps ensure quality as compared to doing them back to back without a break.)

WOD 4 Rounds- not timed 5 tire flips 10 (5 each side) lateral med ball throws to brick wall 5 strict TTB or slow leg raises from the floor to the rig and back

04.19.18

Warm Up400m bike/row/run

2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB 12 banded monster walks (forward and backward) 30 sec forearm plank

Mobility Psoas March: 20 reps (10 each leg) https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding

Russian baby makers x 10 reps

Skill: stamina squats week 3- weight is based on front squat 1 RM for both

12:00 EMOM

min 1- 2 front squats @ 66%

min 2- 4 back squats

WOD

3 Rounds Not Timed

Sled push 20m (our ramp to the pylon) - if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight

5 renegade rows- use moderate DB weight

5 strict TTB

20 sec wall facing hold