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Wednesday, April 1 2020

Warm Up 3 rounds: 10 DB or Bodyweight Single Leg RDL (R/L) 10 Inchworms 20 Air Squats :30 Hollow Hold Metcon: 4 sets for max reps: 1:00 Alt Chair Step Ups 1:00 Chair Dips 1:00 Alt Leg V-Ups 1:00 Jumping Air Squats (open hips at top of jump) Rest 1:00 b/t sets. 4 sets for max reps (Advanced with some equipment): 1:00 Weighted Alt Chair Step Ups 1:00 DB Facing Burpees over DB 1:00 Alt Leg V-Ups 1:00 Jumping Air Squats (open hips at top of jump) Rest 1:00 b/t sets Accessory Work 3 rounds: 10 Windmills (R/L) 20 Deadbugs (Controlled) 1:00 Superman Hold

5:00 Meditation *If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.

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Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB