Friday, May 18, 2018

2min Diaphragmatic Breathing
5min to Roll Out

3 Rounds
4 DB Cuban Press
4 Supine KB/DB Pull Over
4/4 Cossack Squat (hold weight to stay more upright if needed)

Snatch Grip DL & H Pwr Clean Overview

6 Rounds
5 Snatch Grip DL (flat backs!)
10 Hang Power Cleans
30 DU

Straight into:

4 Rounds
5 Medball Superman Back Ext (Medball squeezed between feet if able)
10 Wall Balls
15 Burpees

Mobility if time left!

Wednesday, May 16, 2018

5/5 Knee Hold Glute Bridge (watch video below for movement specifics)
:20s Hollow Hold
5 Scap Pull Up (sub scap push up if needed)

5 Rounds
200m Run
6 Box Overs
250m Row
6 Box Overs
50 DU
Rest 1min

Optional Cash Out: 
4 Rounds
5 Strict T2B
:20s Hanging L-Sit Hold (knees bent if needed but be sure body position is hollow)
5 Kipping T2B/knee raises

Tuesday, May 15, 2018

3 Rounds
3 Serratus Wall Slides
6 Goblet Squat (light)
9 Banded Hip Hinge

Review KBS- ensure hips are not bending prematurely during KB downswing to prevent low back discomfort. Scale down to KB DL if needed.

1 Round For Time
100 KBS(adv=unbroken)
400m Burden Run
15 Push Ups(adv=hands & feet on 45# plates & keep thighs from touching ground to keep from worming)
75 KBS
300m Burden Run
15 Push Ups
50 KBS
200m Burden Run
15 Push Ups
25 KBS
100m Burden Run
15 Push Ups

Monday, May 14, 2018

400m jog
40m skip

quick review of broad jump form

4 Rounds
10m Crabwalk
10m Bear Crawl
10m Walking Lunges
10m Broadjump (ensure no valgus knees. must land in squat not forward fold, sub skip if jump form is iffy to keep knees and achilles safe)

10min Pistol Practice, Pull Up Review

8 Rounds
9/7 cal Row/Bike
5 Pull Ups (hardest variation possible)
3/3 Pistols
Rest 1min