10.05.2022

Warm Up
2 sets
1:00 jumping rope
10 each side MB lateral throws
10 MB chest passes
10 empty barbell muscle cleans



Squatober
A. banded ankle stretch x 30 seconds
B. slow air squats x 30 seconds
C. touchdown squats x 10/side
https://www.youtube.com/watch?v=Nj6c9ELsquY


Strength
Strict Press
6 x 3 reps @75%


WOD
"Double Chocolate Brownie"
21:00 EMOM
min1- 15/10 cals bike
min2- 14 single DB box step ups 24/20"
min3- 6 clusters 115/75 95/65 75/55

11.08.2021

Warm Up
400m row/bike
10 empty bar good mornings
10 wall supported dead bugs/ side

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat
10 single arm KB swing

200m row/bike
10 each side single leg glute bridges


Mobility
A. robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/

B. 10 x lat engaged hip hinges- with a band and a PVC on the rig
C. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/



Pre-Fatigue Abs
8:00 EMOM
min 1- tall kneeling pallof press x 10 each side
min 2- weighted plank hold x 45 seconds

Strength
Deadlifts
3 x 3 reps@ 80%
2 x 2 reps @ 85-90%

WOD
"Over Reaction"
Time Cap 14:00
15-12-9
push press 115/85 95/65 75/55
Single DB box step overs 24/20" 50/35 35/20

15-12-9
push jerk 115/85 95/65 75/55
box jump overs 24/20"

10.01.19

Warm Up
2 Rounds:

200m run
5 x pallof press and squat- stop at 3 points and press out https://www.instagram.com/p/B2CaOxzg7of/
10 x Z-press with dual KBs https://www.instagram.com/p/B2XMLBJp9k4/
5/side bowler SLDL- no weight https://www.instagram.com/p/B1g7XGcFbqS/
5/side off set low box step up- KB in hand opposite of working leg (same video above)




Gymnastics Conditioning
https://www.instagram.com/p/B2NGsErAEjA/


How far can you get in a 4:00 time cap?

1 burpee to full open hip jump
-shoot out to hollow plank
1 pike hspu
.
2 burpees to full open hip jump
-shoot out to hollow plank
2 pike hspu
*keep adding a rep per round



WOD
10,9,8,7,6,5,4,3,2,1
DB snatch each side 50/35 35/20
single DB box step overs -use same DB from snatches
wall balls 20/14

* watch this video on good wall ball squat position

https://www.instagram.com/p/B2hQeRIJxFS/

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00