05.01.2020

Warm Up (6:00)
45 seconds jog in place/jumping jacks/ line hops
45 seconds plank hold from the elbow position
45 seconds jog in place/jumping jacks/line hops
45 seconds ground to sky reaches
45 seconds jog in place/jumping jacks/line hops
45 seconds wall sit hold
45 seconds jog in place/jumping jacks/line hops
45 seconds hip bridges



Try to complete the whole thing without a break .
:30s Palms Forward Pump
:30s Palms Backward Pump
:30s Internal/External Rotation
:30s Swimmers
1:00 Arms Extended Hold .
☠️☠️☠️
https://www.instagram.com/p/B-_J7UnJlZY/


Home Weightlifting
press behind the neck 2 x 10 reps
press in split 2 x 10 reps
push jerk behind the neck in split 3 x 5 reps
tall split jerk 3 x 5 reps



WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10

04.13.2020

Warm Up
3 rounds
10 Jefferson curls
5/side  single leg glute bridge hold for 10 seconds
10 deadbugs
5/side curtsy box step downs




Mobility
https://www.instagram.com/p/BiPe2a0h40w/
Shoulder Flow with Marcus Filly

Home Weightlifting
Press behind the neck in a split  2 sets of 10
Jerk balance  3 sets of 3 reps with a 3 second hold in the split
Tall power jerk + tall split jerk  4 sets of 2 +3 reps


WOD
15:00 AMRAP
5 wall walks sub piked 20 reps handstand marching from a box or 20 shoulder taps in a plank
10 get ups (reverse burpee)
15 air squats



https://youtu.be/xiAGtshh0DM
Core Conditioning
Two sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angle x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds