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Warmup: Freeze TAG! Cardio Mania! 2 rounds: Ski Erg: 5 minutes total of: 60 seconds moderate pace 60 seconds hard 60 seconds moderate pace 60 seconds hard 60 seconds moderate pace Bike: 5 minutes total of: 60 seconds moderate pace 60 seconds hard 60 seconds moderate pace 60 seconds hard
Warmup: Hinge pattern development on rower: 30 seconds on, 30 seconds off for 12 sets heels down rowing for first 6 sets Then working into perfect rowing technique hip hinge warmup calves stretch ankle mobility 14.3 WOD: 10-15-10 kb swings box jumps
Warm-up 4 Round tabatta: Push-ups, Overhead squats (dowel or barbell), Ring Rows, Kettlebell swings Strength Face to wall handstand hold or Push-up plank 30/30 x5 WOD 3 Rounds for reps: 2 Minutes of burpees, 1 Minute rest, 2 Minutes Kettlebell snatch alternating arms, 1 Minute rest
Warmup: Junkyard dog warmup! Front rack stretches & Wrist stretches Calves & ankles 3 rounds: 6 reverse lunges / leg 12 glute bridges 24 med ball touches on either side of situp position WOD: Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster x
Warmup: Gymnastics Warmup: High knees Butt kickers Bear crawl Inchworms with pushups x 5 Glute Bridges Kneeling pec stretch Wrists and forearm stretches Downward dog series for shoulders Stations: Rope Climbs Technique Hang Clean Technique and Warmup WOD: 8 minute AMRAP: 2 rope climbs 8 hang cleans rest 3 minutes
Warmup: Two groups: 1 – Mobility of shoulders and t-spine: Foam roll, flat back shoulder flexion, dead bugs, and t spine rotations. 2 – Proper Rowing Technique and Hamstring Mobility Lift: Snatch Technique & Mobility WOD: 15 minute cap: 1000 m row Bear Crawl Then… with remaining time: 5 ring
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