workout of the day
10.08.2020
WOD
"Press Your Luck" 18:00 time cap
For Time
60 Double unders
50 KB swings
40 wall balls 20/14
30 DB thrusters 50/35 35/20
20 weight sit ups- use on of your DBs
10 devil's press 50/35 35/20
Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch
Mobility
OHS eccentrics x 10 empty bar @31X0
squat Y's x 5/side- 2.5# plates in hand
https://www.instagram.com/p/CEC8ArNJEDo/
from this video:
dynamic couch stretch
reverse active straight leg stretches
Strength
Squatober Day 1
Back squat
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
WOD
"Press Your Luck" 18:00 time cap
For Time
60 Double unders
50 KB swings
40 wall balls 20/14
30 DB thrusters 50/35 35/20
20 weight sit ups- use on of your DBs
10 devil's press 50/35 35/20
1.21.2020
WOD
10-8-6-4-2
DB bench press build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU
*it's all about the technique**
Post WOD
Accumulate 90sec in each STATIC hold
Do not move down list until you have completed each hold for the full 90 sec:
-Hang on rig in hollow
-Top of pushup support hold in hollow
-Superman "arch" on floor
-Handstand hold (long tight lines)
Warm Up
8:00 on a bike or row or switch between the two. Every 2:00 get off the bike/row and complete one exercise listed below. Each set back on the bike and rower pick up your speed a little bit.
1️. Overhead Biased Leg Lifts - 20 leg lifts/set
2️. Alternating Single Leg V Ups - 12-14/side
3️. Single Arm Turkish Sit Up - 6-8/arm4. Dual Leg Lift Overs - 20 lift overs/set
https://www.instagram.com/p/B2He8gIFzsN/
Mobility: spend 3-4 minutes on these
https://www.instagram.com/p/B7CkfItlj7A/
1. Big toe stretch
2. Weighted Dorsiflexion
3. LaCrosse ball roll
Skill: Back Squat Day 12
3 reps @ 60%, 65%, 70% and 75%
in between sets complete rear foot elevated split squat x 5 per leg- light DBs in hand
WOD
10-8-6-4-2
DB bench press build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU
*it's all about the technique**
Post WOD
Accumulate 90sec in each STATIC hold
Do not move down list until you have completed each hold for the full 90 sec:
-Hang on rig in hollow
-Top of pushup support hold in hollow
-Superman "arch" on floor
-Handstand hold (long tight lines)