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Warmup: 3 rounds: 2 minutes easy calories Cats and Camels x 6 Groiners x 10 Pigeons x 10 15 minutes: 12 alternating Box Step Up’s with dumbbells on front rack. (Focus on pulling not pushing) (6/side) 12 weighted sit-ups (use a dumbbell across chest) For time: 60 squats 50 wall-balls
Warmup: 3 minutes easy shuttle runs 3 minutes: Ascending ladder: 1 slam ball jump 1 no jump burpee 2 slam balls, 2 burpees, etc… 3 minutes easy shuttle runs Go over 3 things in first circuit, spend 20 minutes playing around at each circuit: Circuit #1: 20 minutes: 5 box
Warmup: Junkyard Dogs! Burgener (quick set of each) 6 minute EMOM: 1 power snatch 1 squat snatch *Review Cluster! (Squat Clean Thruster) WOD: 5 minute AMRAP: 5 snatch 7 burpees over the bar 9 calories 5 minute rest 5 minute AMRAP: 5 clusters 7 pullups/ring rows 9 situps
Warmup: 10 minutes skipping & double under practice Strength: 15 minutes building: Turkish Getup x 2 / side Push press @ 40X1 WOD: AMRAP in 12 minutes: 12 calories 6 bench press 3 DB snatches/arm Tabatta: Hollow body holds
Warmup: 1 minute ski/bike/row Alternating with 1 minute mobility: Pigeons Inchworms Groiners Deadbugs with wallball squeezed between knees KB Swings AEMOM x10: Agility Ladder – 2 rounds through 10 KB deadlifts WOD: 3-6-9-12-15 KB Swings Shuttle Runs Box Jumps
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