Tuesday 8.11.15

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

3 rounds
1 min alternating front rack reverse lunges (use a rack and go medium/heavy without compromising good form) front rack reverse lunges
rest 1 min
1 min alternating Turkish get-ups (again, medium/heavy with good form)
rest 1 min
1 min side planks (30 sec each side, hips up and active!)
rest 1 min

WOD

2 rounds

5 min AMRAP
3 DB burpees dumbbell burpees
5 DB rows (5 each arm, plank position)
7 DB thrusters

rest 2 min btwn rounds and start where you finished
all movements performed with a pair of DBs @ 1/3 BW total

21 November 2013

21 November 2013

Mobility Warmup

Mobility Work

Lateral Banded Hip External Rotation 2 min each side(Watch the Video!!)

Glute Smash on the ground 2 min each side (Watch the video!!)

Seriously, Watch the video. Take notes. Look up the words you don’t understand.          Come to class prepared :).

Strength

1) Back squat 3 x 3(1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2a) Strict press 3×3 (1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2b) Dips 3 x 10

WOD

10 min AMRAP: 1 sled pull @ 180/135, 10 KB snatch + reverse lunge (each leg) @ 53/35

Modify sled pull with “heavy” farmer carry. Modify KB snatch with KB clean and press. If overhead position isn’t solid, modify to front rack lunge or front rack squat.