02.19.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then...
front foot elevated drop back lunges x 10/side
lateral box step ups x 10/side
hip bridges -feet on box x 20 reps- tuck in pelvis
empty bar thrusters x 10 reps




Mobility:
open book stretch x 5 reps/side
box stretch x 5 deep breaths
parallette shoulder extensions x 10 reps


TTB drill:  for those with the lat strength and hip flexor strength/flexibility- grip too

https://www.instagram.com/p/B8FjW92AKPV/

Kip cadence complex
Practice this for 3 sets
2 kip swings + 2 knees to chest + 2 TTB


Super Set- build load on both movements
3 sets of
standing landmine press x 6/side
standing landmine twist x 6/side https://www.youtube.com/watch?v=iL700kC_DMI
and
goblet squats x 15 reps


WOD
4 RFT
4 strict pull ups or 3 bar muscle ups
6 devil's press 50/35 35/20
8 TTB or hanging knee raises
10 front squats 135/95 115/75 95/65 (barbell comes from the ground)
15/12 cals row

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