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Warmup: Game Then: Burgener Technique WOD: Amanda: 9-7-5 Muscle Up Transitions on Low Rings Squat Snatches Tabatta: Plank
Warmup: Partner Med Ball Passes Alternate with a partner, hold for a minute: Medicine ball with KB stretch (make sure the wallball is between shoulders not under lumbar) Strength: 4 rounds: Floor Press x 8 Plank Scap Retracts x 8 WOD: Partner WOD! Alternate rounds: 7 minute AMRAP: 5 med
Warmup: 3 minutes EASY shuttle runs Then… foam roll lats and back stretch pecs and delts standing W’s with shoulders standing T’s with shoulders overhead mobility with bar spidermans modified pigeon with external reach Strength: 6 minute AEMOM: 15 Russian KB Swings 10 Hip Hikers (5/side) WOD: Workout 11.2 Complete
Warmup: 1-5-1 Ski Erg Running Drills: Hinshaw Strength: 5-4-3-2-1 Strict pull-ups Alternating with: 10-8-6-4-2 Dumbbell bench press Try to go up in the weights of the dumbbells, and down in band’s on the pull-ups WOD: 3 rounds for time of: Run 1 Lap 10 Ring Rows Rest 3 minutes
Warmup: 2 rounds: Quad stretch x 1 minute/side RFESS (NOT ALL THE WAY DOWN) x 5/ leg Deadbugs x 3/side Goblet squats x 10 Pigeons x 5/side Strength: Quick circuit: (Doesn’t have to be super heavy, just warming up for the workout) With a set of dumbbells: 3 rounds: 5
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