05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep





WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

01.10.2020

Warm Up
3 rounds
banded lateral walks x 20 steps each direction
banded fire hydrants x 15 reps per side
banded glute bridges x 15 reps
scap push ups x 10
push ups x 5


- Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/ 
 
 with empty bar or PVC
1. jump and shrug 
2. jump and shrug + high pull 
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Skill: cleans
A. tall cleans x 5 reps for 3 sets - keep this light and fast
B. clean lift off x 2 reps x 3 sets @ 60-65%
C. Power cleans 10:00 EMOM
sets 1-3 2 reps @ 65%
sets 4-6 2 reps @ 70%
sets 7-10 1 rep @75%


WOD
15:00 AMRAP
20 DB snatch 50/35
50 DUs x 2 singles
30 power cleans 115/85   95/65  75/55
50 DUs
15 HSPU or box piked HSPU or downward dog HSPU or seated DB strict press
50 DUs



Post WOD conditioning
2-3 sets
5 each side Cossack squats
10 each side skaters- jumping wide, chest up when you touch the ground
30 second squat hold
rest as needed

January Monthly Challenge
Day 10- 20 walking lunges each side