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Warmup: Burgener EMOM X 8: 3 POSITION SNATCH rest 3 minutes EMOM X 8: 1 SNATCH AB CITY: Core 10 seconds on, 10 seconds off x 10 Plank Hold
Warmup: ROWLING! 2 rounds: Max Set Chin-Ups Rest 5 minutes 2 rounds: Max Set Pull-Ups WOD: 3 minutes for reps: Burpee box jumps Rest 3 minutes 3 minutes for reps: Bar facing burpees Rest 3 minutes 3 minutes for reps: Burpees
Warmup: 10 minutes: Lunge Elbow to Ankle Lunge and Twist Down Dog to Pigeon Down Dog to Step Up Strength: AEMOM x 10: 5 back squats 8 side lunges WOD: 9-15-21 Calories Dumbbell Snatch
Warmup: Burgener Warmup Clean Technique: EMOM x 10: 3 Position Clean: One from above the knee, one from below the knee, one from the floor Rest 5 minutes EMOM x 10: Clean Power Jerk Split Jerk
Warmup: Foam roll back and chest Then… 2 rounds: 3 arm bars 2 turkish get ups 1 windmill Lift: 5 rounds: 3-6-9 Incline bench press dumbbell bench press pushup WOD: 20 minute AMRAP: 20 overhead walking lunges RUN 1 LAP 20 ring rows RUN 1 LAP 20 med ball cleans
Warm-up Gymnastics warm-up Skill Muscle-ups WOD 3 Rounds for time: 20 Pull-ups, 15 Ring dips, 10 Turkish get-ups (5L/5R) This workout is what you’d consider to be a Grinder. We don’t do Grinders very often but they have their place in any well designed training program. Typically people are used
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