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0-10 Minutes: 3 rounds: 5 shuttle runs 5 plank to down dogs 10 dowel pass throughs 10-20 Minutes: 3 rounds: 10 hollow body rocks 10 pushups 10 air squats 20-30 minutes: 3 rounds: 10 burpees 10 ring rows 10 kb swings 30-40 minutes; 3 rounds: 1 lap 10 situps 40-50
Warmup: Teams of 3: 100 Calories on Assault Bike Then… Running drills & calf stretches Technique: Review dumbbell snatch WOD: 20 minute AMRAP: Alternating rounds with a partner: 10 shuttle runs 10 dumbbell snatches 10 burpees 10 shuttle runs
Warmup: Medicine Ball/Tennis/Burpee Game! 3 rounds: 10 dowel pass through’s 10 goblet squats Front rack stretches with bands 30 seconds/side Lift: Build up two bars, one for bench, one for thrusters WOD: “T.J.” with a twist: 10 bench press 10 strict RR / pullups Max set thrusters
Warmup: Rowling with rowing technique work: Inchworms Burpees Kb swings Planks Lift: AEMOM: 4 (2/side) Bird dogs 5-10 kb swings to chin height WOD: “Sweat Fest!” Minute 1: max wallballs Minute 2: 5 deadlifts & max burpees over the bar
Warmup: 1-7-1 ski erg High knees Butt kickers Side skips with arm swings Gymnastics Bear Crawl Inchworms Technique: Spend 15 minutes working on pull-ups! WOD: Team Angie: In teams of 3-5, complete: 100 pull-ups 100 push-ups 100 situps 100 squats
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