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Warmup: Tennis Game Skill: Pullups 2 Rounds 5 Active Shoulder 5 Beat Swings 5 Each of the Box Progression 5 Kipping Pullups Every 2 minutes for 3 rounds 10/8 Cal Ski 1-3 Wall climbs 12/10 Cal Row 6-8 Knee Raises 8/6 Cal Bike 15-30sec handstand hold Parking lot shuttle Run
Warmup:10 Minutes 250m row 10 Dowel Pass Throughs 10 Active Shoulders (5 pronated/5 supinated 10 Ring Rows Strength: Supinated Bent Over Row 4×10 Tricep/Shoulder Stretch 30/30 DB Bent Over Row 3×8 (hold one dumbbell in finish position while doing all 8 reps on other side) Palm Facing Banded Flyes 3×25
Monday Warmup: Dynamic Range of Motion (focus on hips/ankles/hamstrings) Strength: Deadlift 5×8 Half Kneeling Hip stretch 30/30 Weighted Hip Hikers 3×8 Hamstring Curl 3×25 WOD: Partner Wod Run 800m as a team 50 Overhead Squats while partner holds plank (hands not elbows) 25 synchronized burpees Run 400m as a team
Warmup: Burgerner and Mobility EMOM x8 1 Power Snatch 1 OHS 1 Full Snatch Rest 3 Minutes EMOM x8 1 Power Clean 1 Front Squat 1 Full Clean 5 Sets: 2 Split Jerks
Warmup: 5 Minute Foam Roll Partner Med Ball Pass Arm Bars, TGU with press Strength: Bench Press 5×8 Delt Stretch on Post 30/30 Seated Single Arm Sled Pull 3×8 pulls per arm Half Kneeling Single Arm Band Row 3×25 WOD:3 Minute Amraps 10 Box Jumps 10 Ring Rows Rest 3
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