07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

07.15.2022

Warm Up
3 sets
200m run
10 barbell RDLs
10 KB swings
5 yoga push ups




Strength
Deadlifts- 4 sets
3 deadlifts to knee + 1 deadlift + 3 dimmels https://youtu.be/YGSdeOvpc-Q
build load starting at 60%


WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups

Accessory Set 2-3 sets
1. banded lat pull downs x 20
2. banded face pulls x 15
3. prone swimmers x 10

08.14.19

Warm Up
200m run or row
2 rounds
5/side perfect stretch walk
10/side banded lateral and monster walks

20 shoulder taps
5/side single arm KB swings


then..
1 set of
5 scap pull ups
3 strict pull ups
5 small hollow/arch swings
3 kip pull ups
*only kip if you have strength to strict- or get a band across the rig for tempo pull ups


Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

Helen
3 RFT
run 400m
21 KB swings 53/35
12 pull ups


Skill: Deadlifts
6 sets of 4 TNG reps

start at 65-70% and build load