workout of the day
03.15.2021
WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises
Warm Up
3sets
30 seconds dead bugs
30 seconds side plank R
30 seconds side plank L
30 seconds glute bridges
Strength
Body composition
3 sets
A1. tall kneeling Filly press: 2111; 8-10/arm
A2. close grip parallette tricep push up: 3011; 8-10 reps
A3. DB bicep curl: 40X1; 8-10 reps
WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises
Cool Down
30 seconds twisted cross/side
30 seconds low dragon/side
10 thoracic rotations
07.23.2020
WOD
"Holy Abs Batman"
4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00
Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations
Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:
3 rounds (rest about 90sec between sets)
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.
A ladder:
2 scissors
2 straight arm bar raises
4 scissors
4 straight arm bar raises
6 scissors
6 straight arm bar raises
🔑FOCUS ON:
•Making sure the rib does not flair open when the barbell goes back!
•Arms stay straight
•Eyes gaze over toes (not ceiling bc that will open rib).
Strength:
2 sets
A. Tall kneeling Filly press x 8-10/arm @ 2111 https://youtu.be/YQF_-KJFMIo
B. Split stance DB Romanian deadlifts x 6-8/leg @ 3110 https://youtu.be/LBzxZCUZrNA
C. close grip parallette tricep push up x 8-10 @ 3011 https://youtu.be/Q3SAtRaXcxQ
sprints + core
WOD
"Holy Abs Batman"
4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00
07.02.2020
WOD
"Red Zone"
6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds
Warm Up
2 rounds
200m run
8 each side RDLs
10 shoulder taps
8 each side lateral box step ups
10 box dips
Green band- mini bands
A. band kick backs x 10 reps
B. sumo walks x 20 reps- forward 10/backward 10
C. lateral walks x 20 reps- 10 each direction
D. frog pumps x 30 reps
Strength Set
3 sets
A. tall kneeling Filly press x 8-10 reps/arm @ 2111
B. close grip parallette tricep push up x 8 reps @ 3011
C. DB bicep curl x 8-10 reps @ 40X1
WOD
"Red Zone"
6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds
06.05.2020
WOD
"10 Below"
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats
Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks
Mobility: ankles + t-spine
A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time. Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link
Strength Set
3 sets of
A. tall kneeling Filly press x 8-10/side @ 2111
B. close grip parallette push ups x 8-10 reps @ 3011
C. DB bicep curl x 8/side @ 40x1
WOD
“10 Below”
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats