06.18.2020

Warm Up
3 sets
8 half kneeling band pull aparts/knee
12 lateral box step overs
30 second quadruped shoulder taps



Strength Set
3 sets

A. seated DB press x 8-10 reps @ 3021

B. Cossack squats x 16-20 reps @ 30x1 - option to add weight in goblet position
C. chainsaw rows x 8-10 reps @20x2

WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set

Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set

05.27.2020

Warm up
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
 

Strength Set
3 sets
Rear foot elevated split squats with weight on back x 8-10/leg @ 2110
Chainsaw row x 8-10/arm @ 20X0
Cyclist squats x 8-10 reps @ 31X0



WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups