Tuesday April 30 2019

 -Warm Up-


2 rounds


5 inchworm + push-up

5 groiners each side

8 sciatic nerve floss

5 kneeling/broad jumps

10 single arm Russian Kettle bell swings



-Strength-


A.)


Clean Pull + 2 Hang Clean (below knee)


5 sets at 70% of 1 RM


B.)


Hang Clean Pulls


1 set of 5 @ 80%

1 set of 4 @ 85%

3 sets of 3 @ 90%


C.)


3 sets of 10 weight back extension




-WOD-



AmRaP 9


9 deadlift 155/105

6 box jumps (full extension)

3 handstand push-ups


*if you are a HsPu ninja do strict ?

Continue Reading Tuesday April 30 2019

Monday April 29 2019

  -Warm Up-


2 x


8 boot straps

6 eccentric ankle dorsiflexion

5 single arm kb thrusters each side

8 beat swings

5 back squats (barbell)


-Strength-


10 sets of 3 @ 81% of 1 RM


*rest 1:30-2:00 minutes between sets


-WOD-


15min. AMRAP:


7 GHD sit-ups

3 Power Snatches 135/95

7 Wall Balls 30/20lb.

3 Over Head squats 135/95

Continue Reading Monday April 29 2019

Sunday April 28 2019

 -Warm Up-2 rounds 10 shoulder openers8 upper extremity nerve floss5 single arm push press with 2 sec pause at the top20 sec table top1 min row -Strength-Turkish getups 1-1-1-1-1-1-1After each…

Continue Reading Sunday April 28 2019

Saturday April 28 2019

 -Warm up-2 rounds20 step overs(bands across rig at hip height)6 eccentric ankle dorsiflexion 20 plate hops 5 goblet squats 5 beatswings +2 pull ups or (20 seconds hang) -Strength-(From the…

Continue Reading Saturday April 28 2019

Friday April 27 2019

-Warm Up-2 rounds 5 inchworm+push up 10 groiners 5 lateral step ups20 sec top front support ring hold 6 eccentric ankle dorsiflexion 5 single arm push press -Strength-4 super sets…

Continue Reading Friday April 27 2019

Thursday April 25 2019

 -Warm Up-2 rounds 10 reverse step lunges with oh reach5 quadaped(hands and knees) hip circles on each side in each direction 8 shoulder openers6 eccentric ankle dorsiflexion Then 1 round3…

Continue Reading Thursday April 25 2019

Wednesday April 24 2019

 -Warm Up-2 rounds 8 shoulder openers6 scapular pull ups5 strict pull ups 6 eccentric ankle dorsiflexion10 bottom half burpees200 meter run-Strength-5 sets 10-12 strict pull-ups(use bands 4 big sets)Super set…

Continue Reading Wednesday April 24 2019

Tuesday April 23 2019

 -Warm Up-2 rounds5 inchworms + push up8 sciatic nerve floss1 min single unders 8 shoulder opener5 hang squat cleans 8 strict press (empty bar)-Strength-Every 2 minutes x 10 sets 10/7…

Continue Reading Tuesday April 23 2019

Monday April 22 2019

 -Warm Up-2 x 8 boot straps 6 eccentric ankle dorsiflexion 5 single arm kb thrusters each side 8 beat swings 5 back squats (barbell)-Strength-Back Squat 10 sets of 2 reps…

Continue Reading Monday April 22 2019

Saturday April 20 2019

 -Warm up-2 rounds10 shoulder openers5 Cuban press + oh squat8 median nerve floss5 lateral step ups 3 modified rope climbs -Strength-Power Snatch + Plus overhead squat 1-1-1-1-1-1-1-1-WOD-With a partner 22…

Continue Reading Saturday April 20 2019