07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

12.03.2020

Warm Up
3 rounds
40 seconds running in place
10 PVC pass thrus
10 PVC press in the bottom of a squat


Strength

3 sets
A. death march x 6/leg at 30X0
B. alternating DB push press x 6/arm @ 30X0

then
3 sets
C. DB floor press x 6/arm @ 21X1
D. cyclist front squat x 8 @ 3111




WOD

"Gravy"- at home

5 rounds

14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups


or

"Gravy"

5 rounds

14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike

05.14.2020

Warm Up
60 seconds run or jumping jacks
30 seconds downward dog stretch
30 seconds yoga push ups
30 seconds reverse snow angels
30 seconds baby makers
30 seconds Kang squats

Mobility:
child's pose to updog x 30 seconds
T-spine rotations x 8/side
cat/camels x 30 seconds
hip hurdles x 10/side


Strength Set
4 rounds
A. farmers press x 8 @ 2020 - hold one DB at your side and strict press with the other
B. DB floor press x 8 @ 2020 each side if you have a single DB

WOD
Buy in 24 reps HSPU
then
3 rounds
24 wall balls or dB thrusters
12 devil's press