I program this around my sons birthday every year. His birthday workout and my daughters are the only ones I keep in rotation consistently. It means something to me to do this and to celebrate two of the greatest days of my life with all of you. This workout was written by his Aunt Katie the morning of Daniel’s birth. It was based off of Emalee’s best movements at the time according to his birth date. Thank you for taking part in it!
Fitness – Strength – Community
WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
LIFT:
Power Snatch + Full Snatch
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
2 x 2 + 1 @ 80%
WOD:
“LITTLE D”
3 Rounds
9 Squat Snatch (135/95) (115/75)
20 Pull Ups
11 Box Jumps (30/24)
*20 Min. Cap
FIT
LIFT:
Strict Press
7 x 2
*Try and build heavier then last week
WOD:
3 Rounds
9 Med-Ball Clean (20/14)
20 Jumping Pull Ups
11 Box Jump Overs (24/20)
*20 Min. Cap
AT HOME
LIFT:
4 Sets
10 Weighted Tempo Push Ups
10 Air Squats
*Rest 30 Sec.
**Add weight if you can
WOD:
3 Rounds
9 Gorilla Burpees
20 Push Ups
11 Box Jumps
*Use whatever you can find for Jumps
