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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup2X:1️⃣ Rear Foot Elevated ATG x 4/side2️⃣ Deficit Cossack Squat x 8 (4/side)3️⃣ Bodyweight Leg Extensions x 4/side4️⃣ 90/90 Good Morning x 4/sidehttps://www.instagram.com/p/CQB0J-eFCyR/?utm_source=ig_web_copy_linkAerobic Capacity5 Rounds1) Back Squat (12 Seconds)2) Back Squat w/Bar (48 Seconds)Front Squat 4x5Front Squat for load:*use 80-85%...
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Yoga10:00am Yoga
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10:00am classes are back guys 💪🏋‍♂️WODFor time: 50 Double-Unders 50 Back Squats, 95/65 50 Abmat Sit-ups 50 Double-Unders 50 Burpees, bar-facing 50 Push Press, 95/65 50 Double-Unders 50 Wall Ball Shots, 20/14 50 Toes-to-bar 50 Double-Unders 50 Handstand Push-ups 50...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/editWarmup2X:1️⃣ Goblet Leg Behind Pistol Squat X 4/side2️⃣ Single Arm Split Stance Muscle Snatch X 4/side3️⃣ DB Rack Cossack Squat X 4/side4️⃣ DB RDL + Crush Grip Bent Row X 8*https://www.instagram.com/p/CPqpl1al9MI/?utm_source=ig_web_copy_linkAerobic Capacityhttps://youtu.be/-RGtOJ5Sxu45 Rounds1) Side Plank Raise (12 Seconds)2) Standing Side...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/editWarmupTwo sets of:Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 repsAerobic Capacity2) Arch Hold (10 Seconds)3) Arch Up (40 Seconds)Skill PrepEMOM X 41)...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editTaskpec stick kb carry 200mAerobic Capacity5 Rounds1) Bar Hang (10 Seconds)2) Heavy Dumbbell Hold (10 Seconds)3) Lighter Dumbbell Hold (10 Seconds)4) Make Fist (30 Seconds)Task3 x 5SB cleans *ascending ladderSumo Deadlift5 X 3(3,3,3,3,3) last set is the heaviestBuild to a...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarm-up:Perform 10-15 meters of each of the following movements:-Walking Lunges-Mechanical Bear Crawl-Gymnastics Bear Crawl-Arabesque with Rotation-Inch Worm-Carb Walk+ 2 rounds:10 Scapular Pull-ups10 Alternated K Kicks https://youtu.be/lQNY8XV2ehU20 sec Frog Stand https://youtu.be/wZjc0Xzz7N0Task 1: Strict into Kipping Pull-ups (5 min CAP)3 sets:Option 1:...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup2X8 alt. Bodyweight Curtsy Lunge8/side Goblet Split Squat with Quad Biased Band Distraction32 KB Horn Grip Hollow Flutter8 Wide Stance Russian Swings⠀⠀⠀⠀⠀⠀⠀⠀⠀*https://www.instagram.com/p/CPvwSJtFm5c/?utm_source=ig_web_copy_linkAerobic Capacity5 ROUNDS1) Burpees (12 Seconds)2) Squat Jumps (48 Seconds)StrengthBack Squat Max!!!WODComplete as many rounds as possible in 10...
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WarmupYoga 10:00amWOD3RFT:400m Run21 KBS15 Wall BalsAerobic Capacity5 Rounds1) Ring Dip (strict) (15 Seconds)2) Ring Dip (strict) w/Band (45 Seconds)WODEMOMx12Minute 1:8-12 Close Grip Push Ups8-12 DB Overhead Extensions•Minute 2:8-12 Toes to Bar8-12 Sit Ups•Minute 3:8-10 Single Arm Devils Press, 50#/35#•Minute 4:8-10...
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10:00am classes are back guys 💪🏋‍♂️WarmupThree sets of:30 Second Push-Up Position Plank Hold20 Alternating Lateral Plank Taps30 Pike Position Heel Taps (15-20 Each Leg)Aerobic Capacity5 Rounds1) Ring Row (12 Seconds)2) Bent Over Row w/PVC (48 Seconds)WODTeams of two will alternate...
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