Warm-up:

Row 500m

Crossover Symmetry

15 Banded Good Mornings

Samson Lunges down

Inch Worms back

Banded Shoulders

Handstand Practice/Holds

10 Push ups

 

Skill and Strength:

Five sets of:

Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)

Rest 60 seconds

Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

 

WoD:

(Paleo Challenge ReTest)

21-15-9 of….

Power Clean (135/95)

Chest to Bar Pull ups

 

Mobility:

Mash lats on Roller

Roll Posterior

Lax to Shoulders

Read more

SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021