03.30.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups


Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side https://youtu.be/3SOcMYQWbDU

Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed


Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds


WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"

08.28.18

Warm Up
3 Sets - Not for Time

10 Step Death March

20m Lateral Banded Walk (10m/direction)

10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer: 3 sets of both
Single leg RDL with DB at sides 6-8 reps per leg

https://www.youtube.com/watch?v=IlOrGu1qzWs&feature=youtu.be&utm_source=Revival+Strength


KB front rack front foot elevated split squat 6-8 reps per leg

https://www.youtube.com/watch?v=HA4O8_ly6QM&feature=youtu.be&utm_source=Revival+Strength

Single arm seated Arnold press  6-8 reps per set

https://www.youtube.com/watch?v=9labIe1bmNo&feature=youtu.be&utm_source=Revival+Strength

WOD
Christine
3 RFT
500m Row
12 Deadlifts at body weight
21 Box jumps 24/20"