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Friday Beach day! Warm-up Run(active stretching at each end) 3 rounds: Once through, 30seconds on 30 seconds rest: Squat jumps for distance Push-ups ( on pic nic table) Steps ups (pic nic table) Jumping lunges Tricep dips ( pic nic table) Death marches Run up and down beach together –
ROWLING Partner Warmup! With: burpees ostrich walks ring rows air squats Lift: 4 rounds: Dowel hinge x 6 Bent over rows x12 30 second plank WOD: 30 minute wod: 1 prowler push 10 pull-ups/ring rows 10 kb swings 200 m row 10 squats 10 situps 10 calories ski erg 10
Wednesday Warm-up: Ascending ladder: push-up and slam-ball jumps Quad/hip flexor stretch Pec stretches Bird dogs 100 mountain climbers (every 10 do a burpee) 90 skips 80 shoulder taps 70 heel touches 60 lunges 50 calories 40 push-press 30 squats 20 man-makers 10 laps Glute circuit: 4 rounds 6 Split Squats/side
Warmup: Medicine ball warm-up with fun shoulder mobility in between 4 rounds: 6 strict pullups with side to side at top (moving chin to each hand) 12 band rows 25 second hollow body hold “Tavia with a twist” 30 reps of each: -Ring Rows / Pull-ups -calories – thrusters -box
Warmup: 5 minute ascending: 1 burpee 1 slamball 1 high knees shuttle run … 2 burpees 2 slamballs 2 high knees shuttle run … Stretch: Quad/ hip flexor stretch Lats and pec stretch WOD: 16.1! 20 minute AMRAP: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 jumping
30 Min AMRAP: Sled Pull with Arms 15 Side slamball tosses 10 push-ups Run 1 Lap 16 Reverse Lunges with Medicine Ball Raise 50″ Walk with Medicine ball overhead 15 Medicine Ball Thrusters 50″ Walk back with medicine ball overhead 2 Rounds 30 bicycles 25 crossovers 20 reverse crunches 15
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