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Warmup: Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Lift: 4-6 rounds: 8 RDL – Romanian Deadlifts 8 bent over rows / arm @ 3101 8 plank with arm lift/side WOD: 15-12-9-6 Deadlifts Calories on the bike
Warmup: Ski Erg: 1 easy, 1 hard, 1 easy… up to 7! Strength: 5-4-3-2-1 Strict pull-ups Alternating with: 5-4-3-2-1 Strict dumbbell presses *Try to go up in weight every time with the dumbbells… And down in band’s on the pull-ups WOD: 6 minute AMRAP: 10 cal bike 10 kipping pull-ups
Dead-lift 5-3-2 – Start at 80% or the same weight as Jan. 4 Weighted pull-up 5-5-3-3-3-1-1-1 – Compare to Jan. 4 3 sets: 3 Strict press+5 Push press, 30s Forearms wall-slides, 8 DB Push press (1s @top, 4s down), 30s Back to wall shoulder external rotations (2s up, 2s down)
Warmup: Plate Game! Burgener Warmup: Technique and Mobility EMOM x 5: 3 clean and jerks *building in weight if they’d like *teach how to cycle barbell from overhead position down to another clean For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the
Warmup: Minutes 1-3: 10 jumping jacks 5 ring rows Minutes 3-6: 5/10 calories on the bike Minutes 6-9: 10 light goblet squats Spend 15 minutes: Warmup for thrusters Explain workout Set up for chest to bar pull-ups (use a box) WORKOUT : 11.6 Complete as many reps as possible in
Warmup: foam roll lats and back stretch pecs and delts standing W’s with shoulders standing T’s with shoulders overhead mobility with bar Lots of external rotation in warmup for glutes and legs: spiderman modified pigeon with external reach 10 minute AEMOM: 15 Russian KB Swings 10 Hip Hikers (5/side) WOD:
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