Monday july 22 2019

Monday july 22 2019

-Warm Up-


AmRaP 10


Dumpster Run

8 KB sumo deadlifts

8 KB high pulls (from the waist)

8 Russian KB swings


Then


2 rounds with an empty barbell


10 Deadlifts

10 hang muscle cleans

10 front squats

10 strict press


Then prep SD high Pull and Push Press



-WOD-


(18 minute cap)

3 RFT


20 Sumo DL High Pull (115/75)

20 Push Press

800m Run


-Post WOD pump-

"BEACH BODY ABS"


2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold





Sunday july 21 2019

Sunday july 21 2019

“At home WOD”

3 RFT (18 minute cap)

400m run (or what ever you have)

50 air squats

50 Russian twist (use any object you have)

50 push-ups

Friday july 19 2019

Friday july 19 2019

-Warm Up-

3 Rounds

10 bootstraps

20 shoulder taps

10 shoulder openers

10 overhead squats

20 foot bear crawl

20 foot inchworm

-Strength/Skill-

EMOM x 6 MINUTES*

MIN 1 - HSPU Strict Skill Development 

MIN 2 - 3-5 Reps of Deadlift

*HSPU practice should be specific based on level of skill. Build weight on DL toward starting weight for workout.

-WOD-

4 RfQ (rounds for quality)

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round.

Must be performed unbroken and controlled to the ground.

Workout is NOT for time.