03.08.18

Warm Up:Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg 12 Alternating Cossack Squats 12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg Rest as needed

Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

then..  with an empty barbell

Clean warm up: 5 clean high pulls 4 tall cleans 3 muscle cleans 2 hang power cleans 1 squat clean

WOD For Time 3 rounds of: 20 KB swings 53/35 10 alt. pistols 2 rounds of: 15 pull ups 10 burpees 1 round of: 10 HSPU or box piked hspu 10 power cleans 205/135    155/115   135/95

03.02.18

Warm Up12 min Bike 45 sec Bird Dogs, 10/side Single Leg Glute Bridge, heel elevated on bench 10/side Forward Lunge w/ Overhead Reach, 20 reps Vertical Jumps, 5 reps

Mobility:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps Bench T-Spine Opener x 60 seconds

Band Assisted Lat Stretch x 45 seconds per side

Band Assisted Hamstring Floss x 45 seconds per side

WOD

4 Rounds

400m Row

KB swings x 20 reps  53/35

Single side (suitcase carry) KB carry x 4 lengths (each side twice)  72/53

Rest 2:00

01.17.18

Warm Up:250m row 10 box step ups 10 goblet squats 10 KB swings

250m row 10 muscle cleans 10 front squats 10 kip swings

Mobility: Banded assisted upper anterior chain opener x 1:30 Inchworm + scap push up + press up x 5 reps https://www.youtube.com/watch?v=2MvvWZvBxzk&index=6& 3-5 kip swings

Clean warm up:

With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

WOD Team of 3 round 1 Each person needs to complete 3 rounds of the following- one round at a time 5 hang power cleans 155/105 115/75 95/65 10 box jump overs 24/20" Rest 2:00 round 2 Each person needs to complete 2 rounds of the following- one round at a time 10 front squats 155/105 115/75 95/65 10 C2B pull ups or ring rows Rest 2:00 round 3 Each person needs to complete 2 rounds of the following- one round at a time 40 DUs or 10 attempts 15 KB swings 53/35