03.30.2021

Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups


Glute Focus- one round
10 banded clam shells/side
10 banded donkey kick backs/side
5 banded cha cha/side https://youtu.be/3SOcMYQWbDU

Handstand cues
1. hands shoulder width apart
2. fingers spread for balance
3. press through the ground
4. eye gaze near thumbs
5. ears inline with arms
6. ribs neutral
7. glutes squeezed


Strength
3 sets
A. landmine deficit RDLs x 8/side @31X1
B. landmine press x 8/side @ 2X11
C. handstand hold x 20-30 seconds


WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"

01.17.2020

Warm Up
2 rounds:
250m row
10 KB sumo deadlifts
10 single side KB deadlifts
10 KB swings
5/side seated hip hurdles with your KB https://www.instagram.com/p/B3xiHeRA-iS/ (1st part of video)



Skill: Landmine series
3 sets building load
Each exercise is 8-10 reps per side
1. standing single side landmine press
2. landmine lateral chops per side  https://www.youtube.com/watch?v=537yFJiMJ_E
3. single side landmine RDL per side  https://www.youtube.com/watch?v=rzJse5Ds98k


Mobility for Deadlifts

https://www.instagram.com/p/Bvxz5Xxj4Yf/
as a group: perform 5-8 reps each side of each exercise or 15 second hold each side

1. knee to chest
2. piriformis stretch
3. prone quad stretch
4. adductor rocks
5. multiplanar hip flexor stretch - 3 positions each side
6. child's pose
7. wall squat



WOD- not for time, for quality
Deadlifts
10,8,6,4,2
%=50, 60, 70, 80, 90

after each round of deadlifts perform:

50 feet dual overhead KB carry
50 feet dual front rack KB carry
50 feet KB farmer carry
*use the same weight on the carries