02.26.2020 Re-Test Day

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/

10.10.19

Warm Up
2:00 cardio choice
2 rounds:

A. lateral box step ups x 5 each side
B. hip bridges with heels on a box x 10 reps
C. sumo inchworm x 5 reps
D. single arm high pull with KB x 5 each side- light
E. single arm overhead carry x 75 feet each side- moderately heavy


Skill: 3 sets
Hip Thrusts on a bench x 6-8 Reps
image https://www.instagram.com/p/BumouKIlpz9/
explanation https://www.instagram.com/p/BxV21xanf4q/


Landmine SA Bent Row x 8-12 reps (each arm) https://www.youtube.com/watch?v=IcRxe0yZUxE

WOD
16:00 EMOM
min 1- 6 Deadlifts at 65-70% 1RM
min 2- 30 seconds of DUs or attempts
min 3- 20m reverse sled pull 3/2 plates on sled @ 60 feet
min 4- rest



Post WOD
Gymnastics conditioning

10 HSPU 20 sec handstand hold
8 HSPU 16 sec handstand hold
6 HSPU 12 sec handstand hold
4 HSPU 8 sec handstand hold
2 HSPU 4 sec handstand hold
.
REST AS NEEDED TO COMPLETE EACH SET UNBROKEN!
These are strict HSPU first, then kip if you need to.

Scale to box HSPU

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

08.28.19

Warm Up
3 rounds:
30 seconds of jumping rope
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat. https://www.instagram.com/p/BqqKZsogYHq/
30 seconds of hollow rocks

skill: DB work
2 sets of
20 single arm DB press (10 each side)
20 single arm DB bent over rows (10 each side)
10 front rack DB reverse lunges (5 each side)
10 farmer carry DB reverse lunges (5 each side)

*choose a DB weight where you have good form for each exercise. Doesn't have to be the same weight

WOD
4 RFT
100m reverse sled pull with 1-2 plates added to sled
200m farmer carry 53/35
400m run



Cool Down
Workout 6

Bulletproofin:

Foam Roll: 2 minutes each quad
Then

3 rounds for quality:
Alternating Dead Bug: x 10 with straight leg if capable, hold for a breath cycle at bottom https://vimeo.com/190905824
Alternating Groiners: x 10 https://vimeo.com/155587278
Cat Camel + Rock Back: x 10 https://vimeo.com/204093036