Warmup: Rowling with a partner! 4 rounds: 10 dowel passes 3-5 strict pullups with a 10 second hold with chin over bar (on last rep hold) 10 hollow body rocks 10 supermans WOD: 500 m row 10 wallballs 10 box step ups 300 m row 10 wallballs 10 box step
Warmup: Burpee Medicine Ball Game *with goblet squats when you get out! Lift: 5 rounds: 6 dumbbell front rack squats 12 walking lunges with dumbbell in front rack (6/leg) WOD: 5 minute AMRAP Row 500m AMRAP of: 6 Thrusters 25 Double Under Rest 5 minutes 5 minute AMRAP Row 250m
Gymnastics Warmup: Wrist, elbow, arm circles High knees Butt kickers Low bear crawl High bear crawl Inchworms with pushups Then… Go over each movement they will see in the workout, with specific and indepth demo’s. *leave 40 minutes for WOD WOD: Alternate: 30-20-10 Ski-Erg Pulls 15-10-5 Hollow body rocks Alternate:
Warmup: Dynamic Range of Motion Warm-up Then… 3 rounds: 30 second calf stretch/side 6 deadbugs (3/side) 10 kb swings 10 goblet squats Stretch quads for 30 seconds/side Lift: Burgener Warmup WOD: Every 90 seconds for 8 rounds: 5 hang power cleans 5 reverse lunges / leg
Remembrance Day WOD: “Nutts” For time: 10 Handstand push-ups / pushups 15 deadlifts 25 Box jumps 50 Pull-ups 100 Wallball shots 200 Double-unders Run 400 meters with a 45lb plate
Warmup: Dynamic Range of Motion Warm-up Then… 3 rounds: 30 second calf stretch/side 6 deadbugs (3/side) 10 kb swings 10 goblet squats Warmup: 5 sets of 5 deadlifts building to workout weight 5 of each of the movements below: “The Don” with a twist: Partner WOD: 2-3 partners, chipping away.
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