03.18.2022

Warm Up
3 sets
10 each side DB high pulls
10 each side DB strict press
10 reverse lunges
10 scap pull ups
20 seconds handstand hold


Strength
3 sets
A. single arm DB push press x 8/side @3X11
B. single arm DB high pulls x 10/side- no tempo

3 sets
C. strict pull ups x 5-8 reps
D. DB chainsaw row x 10/side @3X11

OR
find your max deadlift



WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"

02.21.2020

Warm Up
60 seconds row or bike
30 seconds reach thrus https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
30 seconds plank hold
60 seconds row or bike
30 seconds banded good mornings
30 seconds squat rocks https://www.youtube.com/watch?v=PDS5FVq_WdY&index=8&

then One set of
Single arm KB clean + single arm KB push press x 30 seconds each side


Mobility: for the front rack
quadruped thoracic rotations x 10/side
box stretch x 5 deep breaths
ankle stretch in a deep lunge x 30 seconds/side
deep squat rotations x 8/side


Skill: front squat- eccentric focus  (15:00)
6 sets of 2 reps @ 65% tempo 60X1
*during rest time complete a super set from below

(do one super set between rounds only 3 times, not for 6 rounds)

Super Set- build load

3 total sets completed

DB high pull x 8/side

DB dual seated strict press x 10 reps

WOD  (19:00)
Tabata intervals :20 on/ :10 off for 8 sets each exercise
Take a 1:00 break between exercises
battle ropes
slam balls
push ups
bike cals