workout of the day
02.10.2022
WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats
Warm up
2 sets
10/7 cals of your choice
30 second deep squat hold
50 feet each side waiter carry
15 banded face pulls
15 pronated grip band pull aparts
5-10 barbell or bodyweight Kang squats
Strength
Hip Thrusts
3 x 6 reps @95% your DL max
between sets
DB death march x 20 steps- moderate weight 35/20
WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats
Post WOD- body maintenance
2-3 sets
10 each side DB external rotations- light load https://youtu.be/WwyuTrmFPKY
20 banded pull aparts
20 banded bicep curls
20 banded tricep extensions
07.10.2020
WOD
"Axel"
20:00 EMOM
min 1- landmine deficit RDL x 6 each side with a slow descend
min 2- rotational MB throws x 15/side
min 3- curtsy box step downs x 8/side
min 4- DUs x 30 reps
Warm Up
400m run
3 sets 12 band pull aparts- 1 sec pause with hand wide on each rep
10 drop back to knee lift/leg
30 second shoulder taps
Mobility: thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1. Quadruped thread through pull away from the ground2. Quadruped shoulder blade movement 3. Quadruped lat stretch4. Modified pigeon with rotation
Skill: barbell strict press
12-10-8-6
** In between sets of presses, complete 10 sit ups and 10 banded bicep curls.
At Home: DB strict press- single arm- you can hold one DB in the rack position and press the other. Each set is total reps listed. Build load if you like.
WOD"Axel"
20:00 EMOM
min 1- landmine deficit RDL x 6 each side with a slow descend
min 2- rotational MB throws x 15/side
min 3- curtsy box step downs x 8/side
min 4- DUs x 30 reps
02.26.2020 Re-Test Day
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row 1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Post Test WOD
2-4 rounds
reverse sled pulls x 100 feet Add weight to small sleds with straps.
in between sets complete
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/