08.22.19

Warm Up
2 Rounds:

2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: banded deadlifts
12 x 2reps @ 50% 1RM with a band for added resistance -use blue, red or yellow bands


During deadlift rest time complete:
3 sets of 8 single side DB strict press @ 15-20% body weight




WOD
For Time
10,9,8,7,6,5,4,3,2,1
deadlifts 225/155 185/125 135/95
wall balls 20/14 14/12




Cool Down
Workout 5

Bulletproofin:

6 Minutes for quality
1 Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
1 Arm Suitcase Deadlift: x 8 each arm
1 Arm Push Press: x 8 each arm

From the Coaches:

Focus on body position and choose a weight you that allows you to go unbroken.

07.30.19

Warm Up

3 rounds of:
200m run
5/side RDLs with one KB

5/side sciatic nerve floss https://www.bing.com/videos/search?q=sciatic+nerve+floss+active+life&&view=detail&mid=926370EBEB0D26A2E1B6926370EBEB0D26A2E1B6&&FORM=VDRVRV
5/side KB windmills

30 feet bear crawl- slowly moving



Gymnastics conditioning: Fix your Kip
https://www.instagram.com/p/Bz--flRg-WB/

then...
30 fabulous hollow/arch swings on the bar




WOD- just grind out this wod today. Move with purpose and good form. 50m carries are to the pylons and back. Farmer carry is two KBs at your sides and cross body is one KB in the front rack position while the other KB is at your side. Switch KB positions at the pylon.


20:00 AMRAP
Farmer carry 50m 53/35 KBs
10 suitcase deadlifts/ side- one Heavier KB
Cross body carry- one racked KB, one farmer carry KB 50m (switch KB position at 25m) 53/35 KB
10 kipping pull ups/6 strict pull ups/6 really tough ring rows
60 second wall sit