07.22.2022

Warm Up:
2:00 cardio choice
2 sets

yoga push ups x 5  
PVC Cuban presses x 10 
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/

4:00 EMOM
1 wall walk + 10 second plank hold

3:00 EMOM

wall facing handstand march x 10 reps each side


HS walk drills: 
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be 
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be 
3. Handstand walk parallel to wall x 4 feet in each direction



WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
 

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

12.13.19

Warm Up
2:00 cardio choice
2 rounds of:
8 Half Kneeling KB Lift and Chop/side
5 Strict DB Press
10 DB Push Press
https://www.instagram.com/p/BnrWEkWlIpF/


Mobility:
2 rounds:

5 yoga push ups
8-10 reps shoulder extension on parallettes
10 glute bridges
15 second single legged glute bridge hold each side
30 second elbow plank hold- hands out in front not folded together in a triangle


Gymnastics Skills & Drills
5:00 EMOM of this complex
wall climb x 1 rep + hand plank x 10 seconds

followed by

5:00 EMOM
wall facing handstand marching x 20 reps
*sub on a box in a pike position or scale the reps

followed by

6:00 EMOM

min 1- handstand push up negatives x 3-5 reps- slowest descend you can do
min 2- hand plank shoulder taps x 20 reps total


WOD
Buy In: 50 double unders or 10 attempts
30 front squats 95/65 75/55
30 sumo KB deadlift 70/53
20 pull ups
20 power cleans 115/75 95/65
10 bar facing burpees
10 thrusters 135/95 115/75
Cash Out: 50 Double unders or 10 attempts
RX+ double unders need to be unbroken