11.25.2022 7am and 8:30am ONLY

Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel




WOD
"The 12 Days of Thankfulness"- brought to you by Invictus


1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)

Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)

08.07.19

Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold




Mobility: https://www.instagram.com/p/Bw7GICTJGFQ/

Lat primer: keep the bands lighter for this. Partner up. One work on lats, one work on hamstrings

10 lat pull downs
10 uni-lateral lat pull down each side
*retract the shoulders back and down
*arch the back a little to engage the lats even more
*slow to fast movement
*focus on driving the elbow back

hammies:
20 banded good mornings
10/side KB deadlifts- moderate load


Skill: Strict press

6 x 2 reps
set 1-2 @60%
set 3-4 @65%
set 5-6 @70%


WOD
4 RFT
400m run
4-3-2-1 rope climbs
50' walking lunges with DB at farmer carry position 50/35 35/20

04.23.19

Two sets of:
Assault Bike/Row  x 2 minutes @ medium pace
Hollow Body/Arch Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)
and then …


Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be


Gymnastics Skill Session
Target Reach Swing x 10 reps    https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be
(Take your time doing this drill)
and then …
Three sets of:
Air Chair Swing Drill x 3-5 reps https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be



Skill: box steps ups with front rack bar
3 sets of 6 reps/side
moderate weight- go the same or 2-3% heavier then 4/9/19

Primer:
3 rounds not timed
7 inverted ring rows with a 2 second pause
50 feet walking lunges with DBs in farmer carry


WOD
3RFT
20 KB swings 70/53
4 bar muscle ups or 6 C2B pull ups/pull ups
12 DB front squats  50/35  35/20