03.12.2021

Warm Up

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)



5:00 EMOM
clean pull + tall clean + power clean
build in warm up weight



WOD
"Sweet Escape"
1-2-3-4-5
power cleans 165/125 135/95 95/65
front squats 165/125 135/95 95/65
HSPU- option to do strict

Rest 3:00
2-4-6-8-10
hang power cleans 155/105 115/75 75/55
DUs x 20 after each set of cleans

02.22.2021

Warm Up
3 rounds

8 sprawls (burpee no push up) + 6 total reverse lunges
8/side single leg dead stop hip bridge- use a MB or parallette at your feet
8 MB hamstring curls + 6 MB sit ups- hold at your chest when doing the sit up




Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)




Strength
Push Press
5 sets of 5 reps build in load
suggested start at 60%

WOD
"Crazy 8"
8 rounds for time or 20:00 time cap
8 deadlifts 185/125 135/95 95/65
16 wall balls 20/14
24 DUs