Warmup: 10 calories on your choice 1 bear crawl with high hips 20 calories Ostrich walk one length Birdfeeders on the way back 30 calories Side lunges length of gym (almost a cossack but feet flat) WOD: 20 minute AMRAP: sled pull fwd/backward 10 death marches (5/leg) 20 second plank
Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball throw circuit x 1 Strength: 4 rounds: 6 Strict Chin-Ups 12 Scapular Slides 12 Sled Pulls with Upper Body Only WOD: 2 rounds: 30 seconds on, 30 seconds off: Hurdle Jumps
HAPPY FAMILY DAY!!! CLASS AT 10 AM, BRING YOUR KIDLETS AND JOIN IN THE FUN! Warmup: Animal Walks & Running Drills Musical Medicine Balls Skill: Medball Squat Cleans Game: Baseball with Medball Squat Cleans
Strategy talk before beginning warm-up. Good way to strategize this workout is to pick a manageable rowing pace, and to break up the thrusters. A good combination might be… 27: 3 x 9 21: 3 x7 15: 3 x 5 9: 3 x 3 Use the warmup of the row
Warmup: 1-3 minutes: 3/6 calories ski erg 10 jumping jacks 3-6 minutes: 1 shuttle run (whole length of gym) 5 air squats 6-9 minutes: 10 step bear crawl 6-10 walking lunges Skill: Kettlebell cleans Start with: 1 arm kettlebell swings x 10/side Focus on: Relaxed grip, thumb-to-bum, ‘pop’ at the
Warmup: 1-8-1 Ski Erg 2 rounds: 5 hollow body rocks 10 dowel passes Pull-Up Practice: (If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box) 5 active shoulders with hollow hold for 3 seconds 5 beat swings 5 chin
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