Warmup: Dodgeball Then: Dowel pass through’s I’s, Y’s, T’s 4 rounds: 3 easy ring rows 6 hard ring rows 9 Dumbbell side bends/side (great for side obliques and core strength) WOD: 21-15-9 Burpee pullups Medicine ball situps with a twist Dumbbell thrusters
Monday, June 13th Track Day Running Drill Warm-up 25 Air squats Jog 1 Lap Lunge 100m Run 100m Walk/Jog 200m Rest 1 minute 25 Air Squats Jog 1 Lap Side Lunge 100m (50m each direction) Run 100m Walk/jog 200m Rest 1 minute 25 Air Squats Run 1 Lap Reverse Lunge
Warmup: 10 Alternating groiner, 10 Alternating pigeon, 10 Bridge and reach, 10 Thoracic bridge, 10 Hip flexor wall stretch, 10 side lunges Lift: 4 rounds: dumbbell split squats x 6/leg partner lowers x 12 supine glute bridges x 25 WOD: 30 seconds on, 30 seconds off: “Tavia Special” 1 arm
Warmup: Gymnastics Warm-up Relay Race 3 rounds: 5 negative strict pull-ups or ring rows 10 pushup position – shoulder taps (5/arm) 10 lat band pulls 10 Partner superman high fives WOD: 4 rounds: 30 seconds on, 30 seconds off: bear crawl strict dumbbell press calories rowing 3-5 strict hanging leg
Friday, June 10th WOD: 50 Lunges 40 Calories 30 Dumbbell Snatches 20 Thrusters (single dumbbell) 10 Manmaker 20 Thrusters 30 Dumbbell Snatches 40 Calories 50 Lunges Core: 3 rounds: 25 Scissor Claps 25 Heel Taps 25 Lower Body Crunches 3 Rounds: 30 seconds at each Front Plank/side planks -rest 1
Warmup: Partner med ball tosses Lift: 4 rounds: Alternating kb press x 5/arm Turkish getups x 3/arm (going up in weight if possible) WOD: PARTNER WOD: (chip away at the reps in whatever fashion you like! Only one partner working at a time.) “Hildy” with a twist 100-calorie row 50
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