Warmup: 5 minutes bike/ski/row Dynamic Range of Motion Strength: 5 rounds: Relax to hollow x 5 Negative Pull-Ups 4101 x 5 Ski Erg 5 calories ladies/10 calories men WOD: 3 rounds: Row 200 m 10 pull-ups *If you need a band for pullups, do jumping pullups. The standard for The
Running Drills: . The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge. Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. The next drills work on the
Warmup: Ski Erg: In a group: One easy stroke, 1 hard stroke, 1 easy stroke…. 2 easy strokes, 2 hard strokes, 2 easy strokes… All the way to 7! Then: 2 rounds: Dowel pass through’s x 10 Shoulder hinge stretch against the wall x 5 Strength Day: 3 rounds: 10
Warmup: Partner Med Ball Passes Alternate with a partner, hold for a minute: Medicine ball with KB stretch Lift: Seated Dumbbell Press x 6 reps with 4 seconds down 12 hard passes with a medicine ball, sitting with back against the wall 12 face pulls with band WOD: 3 rounds:
Warmup: “Plate Game” Technique: Burgener WOD: 10 minute AEMOM: Minute 1: 30 double unders or practice for 30 seconds Minute 2: 10 power snatches Tabatta: Plank
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