Monday, July 16, 2018

WARM-UP

Empty Bar Bear Complex x5

Row 250

Seated Hamstring Stretch

Pigeon Pose

Wall Shoulder Stretch

STRENGTH

Push Press - build to a heaviest set of 5

WOD

9 min EMOM

*alternate movements every :90 sec*

10 Burpee Box Jump Overs

15 Back Squat (135/95)

GYMNASTICS STRENGTHENING

Complete 30 strict or strict banded pull ups / 15 bar muscle ups

 

Tuesday, July 10, 2018

WARM-UP

20 Pass Thru

20 Good Mornings

Wall Shoulder Stretch

Seated Hamstring Stretch

Calf Stretch

Leg Swings

CONDITIONING

100m sprints until you reach 800m

*sprint 100m on sidewalk, walk on Northridge driveway, sprint on sidewalk*

WOD

3 RDS

20 Med Ball Squat Clean

50' OvH Walking Lunge Steps w/ WB

100 Dubs / 200 Singles

 

Thursday, June 21, 2018

WARM-UP

20 PVC Around the World

20 Good Mornings

Banded Shld/Chest

:60 Squat Hold

Scorpion

Iron Cross 

Calf Stretch

SKILL 

Handstand Walks / Holds / Kick Ups

2 PERSON TEAM WOD

3 RDS

400m Relay Run (Each partner runs 200m)

30 DB Lunge Steps

30 DB Thrusters

30 DB Alt Snatch

30 DB Bench Press

*same weight for all movements 55/35#*

Tuesday, June 19, 2018

WARM-UP

Row 250m

:60 Empty Bar Frt Squat Hold

Wall Shoulder Stretch

Lat/Tricep Smash/ Wrist Stretch

Pigeon Pose

Leg Swings

STRENGTH

Front Squat - 3x5 @ 80% of 1RM

WOD

3 RDS

400m Run

30 KB Swings (53/35)

2 Bar Muscle Ups / 2 Pull Ups + 2 Push Ups

CORE

30 GHD Sit Ups into :30 Plank Hold

20 GHD Sit Ups into :20 Plank Hold

10 GHD Sit Ups into :10 Plank Hold