12.12.2020

Warm up

12:00 EMOM
min 1- 5-6 complexes (air squats + squat jump + reverse lunge R + reverse lunge L)
min 2- 20-30 feet crab walk
min 3- 3/side inchworm spiderman walk https://youtu.be/LebYo9n9YHo





WOD
"Hulk"
10 rounds
200m run with med ball
10 med ball cleans

or

AT Home

"Hulk"

2 rounds for time

75 DUs
50 air squats
25 hand release push ups

02.17.2020

Warm Up
2 rounds
250m row or bike
10 goblet squats- slow to fast tempo
5/side KB RDLs- slow to fast
5/side hip hurdles
10 each direction leg swings- forward/backward and lateral


Mobility:

lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
squat pry on a pole x 8 reps with a 3 second hold at the bottom
https://www.instagram.com/p/B7CkfItlj7A/
toe stretch x 30 seconds/side- shoes off
weighted lunge stretch x 30 seconds/side deep lunge with a KB on lower quad to stretch knee over toes




Skill: back squats
focus is eccentric movement
5 sets of 3 reps @ 65% tempo 60X1

WOD
2 RFT
walking lunges with plate overhead 45/25# x 32 reps
burpees to plate x 16 reps
DUs x 32 reps
Med ball cleans 20/14 x 16 reps

03.17.19 Swim WOD

Death by….underwater + deck out

Each minute you add a rep.

1 width underwater + 1 deck out

2 widths underwater + 2 deck outs

3 widths underwater + 3 deck outs

go until you cannot make the next minute.

WOD

For Time

with a partner 150 medicine ball cleans

partner A swims 50 yards

partner B completes reps

switch when A is done swimming