12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00

04.24.2020

Weekly Challenge
10:00 AMRAP2,4,6,8...until time expires
Reverse lunges each leg counts as a rep
Single leg V-ups each leg counts as a rep
Burpees

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric


Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall.  Contact the wall softly if possible
min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler

WOD
"Hells Bells"
4 rounds
20 alternating hang DB snatch
10 DB gorilla rows- 5 each side

10 DB front squat
rest walk 1:00

Gymnastics Core Conditioning
https://www.youtube.com/watch?v=yZdZwtFuBiA