Warmup: Relay Race: 3 rounds each! Lift: 4 rounds: 6 back squats 12 box step ups (6 / leg) 24 lunges (12/leg) WOD: Team WOD: In teams of 3-4, complete: 150 med ball squat cleans and throw 100 calories on the assault bike 75 situps 50 burpees
Warmup: “Ski Erg Special” 1-10-1 in teams! Then: 2 rounds: 10 dowel pass throughs 10 hollow body to supermans 5 active shoulders 5 beat swings WOD: Stations: 4 rounds: 30 seconds on, 30 seconds off: -Bear Crawl -Knees to Elbow/Knees Up, (rings or bar) -Hollow Body Crunches -Ski Erg –
Warmup: 7 way shoulder front rack stretches Technique Work: Burgener Warmup *with lots of shoulder and hip mobility mixed in! WOD: 5 rounds: 1 minute squat cleans Rest 3 minutes Tabatta: Core!
Warmup: Foam Roll lats and delts and shoulders 3 rounds: 10 dowel pass throughs 10 Flat back spinal flexion with dowel for overhead reach 10 Shoulder stretch against wall Review Cleans, front squats, push press and get warm for the workout WOD: 12 minute AMRAP: 1 clean 2 front squats
Warmup: 4 minutes: Rowing 4 minutes: Dynamic hamstring mobility 4 minutes: 5 dowel hinges 10 banded good mornings Lift: 4 rounds: 6 deadlifts 6/leg one legged RDL’s with a KB * TAKE YOUR TIME * WOD: 5 rounds for reps of: 1 minute of deadlifts 1 minute of push-ups 1
Warm-up Gymnastics warm-up + 3 rounds: 10 Beat swings, 10 Dowel pass throughs (5/5), 10s Bottom of dip hold Skill Muscle-ups Practice EMOM 3-5 Muscle-ups or Jumping catches or 3 Chin-ups + 3 Dips/Push-ups Strength 4 sets: 2 Rope climbs + 5 Strict weighted pull-ups 4 sets: 20 Hip extensions,
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