04.15.2021

Warm Up
3 sets
40 seconds jumping rope
30 seconds Jefferson curls
20 seconds plank hold

then..
hip speed jumping
5 sets
1. 6 slam balls
2. burpee skater jump x 8 (4/side)
rest 30 seconds



Mobility
2 rounds
banded ankle distraction x 30 seconds each side
deep squat plate hold x 30 seconds
banded glute bridges x 20
banded clam shells x 15/side

Strength
back squats
every 2:00 for 8:00
6 reps back squat
start @ 65-75% and build with good form


WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs

03.23.2021

Warm up
3 rounds
cardio choice 60 seconds
12 reactive box step ups/leg
12 cyclist 1 1/4 squats
30 second wall sit

Strength
Body Composition
3 sets of A and B
A1. front rack drop back lunge: 30X0; 16-20 reps- alt legs
A2. supinated strict pull ups: 2011; 8-10 reps

B1. dual KB rack squat: 2111; 8-10 reps
B2. DB bent over row: 30X1; 8-12 reps

WOD
"Journal Entry"
20-16-12-8
row cals
DB deadlifts 50/35 35/20
tall plank DB pull thrus- 20 reps = 10 each side


cool down
seal stretch 1:00
child's pose 1:00
cat/camels x 10 reps