• shihan44

Saturday March 28

At home wod:


pnf hamstrings (go back a few days to see how)

kb reset - use most anything reasonably heavy

banded overhead shoulder - you know what this ya in the gym, so set it similar at home! Band/belt/strap hook over a door top edge and close it.

warm up: 5-10-15





‘DT’ scaled

using the same weight/item throughout

10 rounds

12- deadlift (find something heavy)

9- hang power clean (nope it doesn’t. And if you email or text me to ask, I’m going to remember it....)

6- push press (dip/drive)

remember relative intensity! You likely don’t have a bar (if you do use 95/135 lbs) so if it’s light...move faster!


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift


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Estes Park, CO 80517

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