Warm-up Every minute on the minute Minutes 0-4: 5 Plank to down-dog, 5 Dowel pass throughs Minutes 5-9: 5-10 Cals, 5-10 Push-ups Minutes 10-14: 7 KBS, 5-7 Burpees Minutes 15-19: 10 Overhead squats, 5 Pull-ups/Ring Rows Carry Heavy 1 arm suitcase carry 30/30/30 x5 sets WOD 80-60-40 Cals, 40-30-20 Push-ups
Morning Class: Warmup: Dodgeball! Stretching & Mobility A variation of 13.1: WOD: 15 minute AMRAP: 20 burpees 20 hang snatch 20 calories bike Evening class will be a different workout. T.B.A.
Warmup: Downward dog (focus on scap retract and depression down the back) Downward dog to hip flexor stretches General mobility for hips and shoulders Lift: 6 rounds: 1 strict press 2 push press 3 push jerk WOD: 9 minute AMRAP: 10 clean and jerks 10 wall balls 30 double unders
Warmup: 3 minutes ascending ladder: slam balls & jumping jacks Deadbugs & Core bracing Lift: 6 Sumo Deadlift 6/leg 1-legged Kettlebell RDL’s 12 glute bridges 11.2 WOD: 3 rounds: 9 deadlifts 9 push ups 9 calories airdyne rest 4 minutes
Warm-up Gymnastics warm-up + 3 Rounds: Dowel Passthrough x5 (Over/Under), Bottom of dip hold x10s Practice Muscle-ups: Low ring transition > Jumping Transition Work Emom x6: 1-5 Muscle-ups or Transtition catches WOD For time: 15 DB shoulder to overhead, 30 Pull-ups / Jumping pull-ups, 12 DB Shoulder to overhead, 18
Warmup: 10 minutes of foam rolling shoulder mobility circuit: lacrosse ball delts & rotator cuff forearm wall slides laying flat on back 3 rounds: 6 strict chin ups 12 1 arm bent over dumbbell rows/arm 24 steps over head carry WOD: 12 minute AMRAP: 12 ring rows 12 situps with
Warmup: Gymnastics Warmup Technique & Strength Work: 3 rounds: 6 rear delt raises/side 12 body rows with supine grip 12 seated dumbbell press 3 rounds: 1 bear crawl (Focus on activating scraps) 10 calories on bike/ski erg 30 second Chinese plank “The Finisher” 3 minutes: 10 air squats 10 burpees
Warm-up 12-9-6: Assault Bike calories, Push-ups 12-9-6: Row calories, Burpees 12-9-6: Ski calories, Overhead squats 12-9-6: KB Swings, Strict pull-ups/Ring rows Work through each set at a moderate pace focusing on quality of movement, and breathing. Each set should take roughly 5 minutes to complete. WOD 3 Rounds for time:
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