06.02.2022

Warm Up
50 single unders
10 each side DB strict press
100 feet single arm DB overhead carry (50' each side)

50 single unders
5 each side DB windmills
3 each side Turkish get ups

Bullet Proof Shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Strength
A. Push press
5 x 3 reps @60-65-70-75-80

B. banded face pulls x 15 reps

WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)

12.27.2021

Warm Up
3 sets
Cardio 1:00
20 DB rear delt flies- light weight
10 push ups
30 single unders


Primer
3 sets
single arm DB high pulls x 8
hamstring curls on MB x 10
4-6 strict pull ups + 15 second active bar hang

Strength
bench press
find your heavy for today
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups

09.21.2020 "Annie"

Warm Up
2 sets
20 lateral banded walks/side
8 split stance KB swings Right
6 single arm KB hang cleans R
4 single arm KB racked squats R
2 single arm KB racked reverse lunges R
repeat movements for Left side

Mobility
4/side perfect stretch walk
8/side hip flexor kicks
10 wide stance rock backs - on elbows in the frog stance for legs

Strength
front squat or back squat from racks
(the other group will back squat on Wednesday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%



WOD
'Annie'
50-40-30-20-10
Double unders
Sit ups

If time remains:
2-3 sets
150 feet dual overhead KB or DB carry
100 feet single arm KB or DB carry/side
rest as needed