01.13.2020

Warm up
2:00 cardio- row/bike/jump

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings

Mobility:
Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps


Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel

https://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

Skill: hip thrusts + reverse lunges
3 sets
8 x barbell hip thrusts

6/leg x posted single leg RDL with light to moderate weight

WOD
Wreck bags
Every 1:30 for 9:00 (6 sets)
rows x 5
cleans x 5
back squats x 5
back racked step ups x 5/side
max reps lateral hops over your bag

11.07.19

Warm Up

2 rounds:
250m row or bike
10 light DB single arm high pulls/side
1 arm overhead carry x 50 feet/side
10 x shoulder taps
5 x yoga push ups - move from plank position to a updog position, back to a downdog and then plank



Mobility:
banded monster walks forward and backward x 25 feet each direction

banded donkey kick backs x 10/side

banded fire hydrants x 10/side

banded ankle distraction x 45 seconds each side




Skill: tempo front squats- working on the eccentric contraction
4 sets of 5 reps @ 60%
take 6 seconds to descend to the lowest squat, then explosively fire up back to the start
**after each set of 5 reps perform 5-7 squat jumps- body weight

then...

4 x 4 reps front squat @ 35% reactive- meaning all three phases (eccentric, isometric and concentric) of the movement should be completed as fast as possible. Be explosive!

WOD
16:00 EMOM
min 1: 12 TTB or hanging knee raises
min 2: 10 wreck bag cleans
min 3: 1 full circle handstand walk around a box- right and left
min 4: Rest


November Rowing Challenge- 3 rowing workouts will be posted each week. Give them a try. Work on your cardio and your rowing technique.

Workout One: 5 sets of 1:00 max cals 1:00 Rest

Workout Two: 8 sets of 20 sec. row sprint for cals. 2:00 walk rest

Workout Three:
4:00 at 18-22 sPM damper 8/7
Rest 1:00
3:00 at 22-25 sPM damper 7/6
Rest 1:00
2:00 at 25-28 at sPM damper 7/6
Rest 1:00
1:00 at 28-32 sPM damper 8/7