06.26.2020

Warm Up
2 sets:60 seconds jumping jacks or lateral hopsinchworms x 5
thoracic rotations x 5/arm
yoga push ups x 5

1 arm KB swing x 10/side
1 arm KB suitcase DL x 10/side


Shoulder Bullet Proofing
2 rounds:
Cuban Press with PVC x 10
Shoulder taps x 10/side

2 rounds:
1 arm high pull x 10/arm
then
wall facing handstand hold- accumulate 90 seconds

WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12

11.13.19

Warm Up

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps each direction https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be
Tuck Jumps x 10 reps
Rest as you walk back to the bike


Dynamic Mobility, Activation

Banded Perfect Stretch x 30 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&

Banded Lat Stretch x 30 seconds per side

1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep body weight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.




Skill: back squat day 55 reps @ 45-50%
5 reps @ 65%
3 reps @ 75%
5 reps @ 65%
3 reps @ 75%
5 reps @ 65%
rest 2 1/2 minutes in between sets


WOD
3 sets- record times for each set
30 second wall facing handstand hold- sub hold from a box
10 DB box step ups 50/35 35/20
16 single arm suitcase deadlifts- 8 each side 70/53 KB
Rest 2:00

04.19.18

Warm Up400m bike/row/run

2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB 12 banded monster walks (forward and backward) 30 sec forearm plank

Mobility Psoas March: 20 reps (10 each leg) https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding

Russian baby makers x 10 reps

Skill: stamina squats week 3- weight is based on front squat 1 RM for both

12:00 EMOM

min 1- 2 front squats @ 66%

min 2- 4 back squats

WOD

3 Rounds Not Timed

Sled push 20m (our ramp to the pylon) - if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight

5 renegade rows- use moderate DB weight

5 strict TTB

20 sec wall facing hold