3 Rounds 30 Seconds work/30 seconds rest -rest 2 minutes after each round- Shuttle Runs Lunges with Medball raise Skipping Thrusters Calories Medicine ball Twists Burpees Mountain Climbers Tabatta Hollow Body and SUpermans
Dynamic mobility: Bear crawl Inchworms Lunges with elbow to ankle reach Bird feeders Warm-up is doing 5 of each: WOD: Filthy 50! For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings 50 Walking Lunge 50 Knees to elbows 50 Push press 50 Wall ball shots 50 Burpees 50
Warmup: 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 4 sets: Bent over row x6, Rear delt raise x12, kipping pullups or ring rows x 12 WOD: 10 minute AMRAP: Row 20 calories
Warmup: 2 rounds: Bird dogs Ankle stretches Walking careoka (warmup the hips) Walking hurdle steps Inchworms with pushups Lift: AEMOM x 10: 5 Overhead squat 10 lunges (5/leg) WOD: Workout 16.5 15-12-9-6-3: Thrusters Burpees
Warmup: Junkyard dogs Burgener Technique WOD: 1 minute of hang squat cleans, 45-lb. dumbbells 1 minute of situps 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45-lb. dumbbells 2 minutes of situps 2 minute of toes-to-bars 1 minute of hang squat cleans, 45-lb. dumbbells 1 minute of situps
Warmup: Relay Race! Strength: EMOM x 9: 10 ring dips 1 turkish getup/arm 10 hollow body rocks WOD: Stations: 30 on/ 30 off: 3 rounds: Ski Erg Squat with a medicine ball and come up onto the toes Slam balls over the shoulders Situp/claps
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