Warmup: warmup back and t spine! foam roll lats and back stretch pecs and delts standing W’s with shoulders standing T’s with shoulders Band pull aparts x 20 Technique: Go over each of the stations and practice at least 3x with the TGU STATIONS: 2 rounds: 60 seconds on, 60
Warmup: Burgener + Mobility EMOM x 6: 1 pull from pockets 1 pull from hang 1 full squat clean from floor 4 minutes rest *go back down in weight, build back up over 6 sets: EMOM x 6: 1 clean 1 push press 1 push jerk
Warmup: 3 minutes ascending ladder: burpees & jumping jacks Supine shoulder flexion Wall shoulder flexion Lift: 5-8 rounds building: 3 strict press 5 push press 10 reps of either the supine shoulder flexion or the wall shoulder flexion *out of the rack for the lifts WOD: Between you and a
*NO WOD for today! Warmup: In groups of 3-4, bike 100 calories Then: 3 rounds: 20 second plank 15 kb swings to chin height 15 step ostrich walk Strength Circuit: With 2 kettlebells: 6 rounds: 6 dead bugs (3/side) (potentially adding weight to hands 2 1/2- 5lb plates) 6 deadlifts
Warmup: Get set up for the workout! *At the 8 minute mark, if you’re not completed the work, you REST 🙂 0-10 Minutes: 3 rounds: 250 m row 5 plank to down dogs 10 dowel pass throughs 10-20 Minutes: 3 rounds: 10 hollow body rocks 10 pushups 10 air squats
Warmup: Running drills 4-6 rounds: 5 goblet squats with deep inhale and exhale at bottom 30 second calf stretch / side 10 overhead walking lunges (5/leg) WOD: “Hollywood” with a twist. For time: Bike 1 mile 22 wall-balls 22 shuttle runs 22 wall-balls 22 power cleans with dumbbells 22 wall-balls
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