Warmup: “Burgener” technique with mobility: Lift: Practice squat clean technique “Helton” with a twist: 3 rounds for time of: Run 200 meters 20 squat cleans 20 situps
Wednesday, June 8th Polson Park Day Warm-Up Jog Through Board Walk 3 rounds: 30 seconds work /30seconds rest Slam-ball Squat clean and toss Plank Marches (feet) Scissor lunge jumps (or just alternating lunges) Kb Swings or Hinges Shuttle Runs Should Taps Lateral Lunges Push-ups Band Pull Apart Series
Warmup: Alternating rounds of: 6 rounds total (3 each) Slam ball 20 seconds on, 40 seconds off Burpees 20 seconds on, 40 seconds off Lift: 5 rounds sumo deadlifts x 5 1 leg RDL x 5/leg (with a barbell for this time. focus on initiating with leg that reaches back)
Monday, June 6th 30 Calories on bike/rower 30 Walking Lunges 25 Calories 25 Squats 20 Calories 20 Burpees 15 Calories 15 Slamballs 10 Calories 10 Box Jumps 5 Calories 5 Shuttle Runs 3 Rounds: 10 Dumbbell bench press 12 Ring rows 15 Banded Stict Press Upper Body Sled Pulls -hand
Warmup: Running Drills Foam roll upper mid back Shoulders and lats 3 rounds: 5 of each: I’s, Y’s, T’s Bird dogs x 3/side Hanging active shoulders x 5 Technique: 4 rounds: 10 hollow body rocks Supine body row from a barbell x 10 Plate row x 10 Partner WOD! 20
Warmup: Rowling Lift: 5 rounds: split squats x 5/side alternating with: banded good mornings x 10 WOD: “Dirty 30” 30 calories rowing 30 squats 30 situps 30 double under skips x 2 rounds
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