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Warm Up: Dynamic Range of Motion, focus on hips and ankles. Strength: Front Squat 3×12 (either building or across) Quad stretch 30/30 RFESS 3×8 (either building or across) KB Swings 3×25 chin height WOD: 20 minute AMRAP @moderate pace 500m row/400m Ski/1km bike/Run 2 laps 1 length sled pull-fwd/bwd-from entrance
Running Drills 1 minute Quad Stretch/ side Strength: 5 rounds: RFESS with body weight or dumbbells at side: 6 / leg Plank jumps x 12 Partner WOD: 18 minute AMRAP: 20 calories (1 person working at a time) Run 1 Lap with 8 – 20 lb medicine ball, swap the
Warmup: Dynamic Range of Motion WOD: 8 minutes easy: 2 minute shuttle runs 2 minute row 2 minute ski 2 minute bike At 12 minutes: 30 calories 15 pull-ups/ring rows 15 calories 5 pull-ups / ring rows At 18 minutes: (If you’re not finished the workout by this point, move
Warmup: AEMOM x 8: Minute 1: For 30 seconds: Alternate between a banded good morning and a banded squat Minute 2: 20 second plank Strength: 4 rounds: Landmine Circuit: RDL x 6 / leg Kneeling hip extension, + landmine press x 12 WOD: 6-9-12-9-6 KB Swings Burpees jumping over the
Warmup: Ski / Bike / Row For 8 minutes: Every last 10 seconds of the minute, go hard Skill: Quick 10 minutes of practice: Kipping Pullups WOD: 3 rounds: (30 minutes!!) Stations: 1 minute on, 1 minute rest: Battle Ropes Core Circuit: Plank Variation Wall Climb + 10 sec Hold
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