07.22.2022

Warm Up:
2:00 cardio choice
2 sets

yoga push ups x 5  
PVC Cuban presses x 10 
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


HS walk drills: 
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 
3. Handstand walk parallel to wall x 4 feet in each direction



WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
 

08.05.2021

Warm Up
6 Minutes for quality
Single Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
Single Arm Suitcase Deadlift: x 8 each arm Single Arm Push Press: x 8 each arm


Mobility:
shoulder opener x 45 seconds https://www.instagram.com/p/BvPOLo7gNVD/

yoga push up x 5


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


Skill:
HS walk drills:
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
3. Handstand walk parallel to wall x 4 feet in each direction



Barbell Warm up
3 tall cleans
3 strict presses
then
4 sets of 2 slow pull power cleans
youtube.com/watch?v=asGnYQ_dFwA&feature=youtu.be
keep light to feel the correct positioning




WOD
"No Excuses"
5 rounds for time
7 clean & jerk 135/95 95/65 75/55
25 DUs or 50 singles