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Warmup: 1 minute ski/bike/row Alternating with 1 minute mobility: Pigeons Inchworms Groiners Deadbugs with wallball squeezed between knees KB Swings Strength: 10 minutes: 10 reverse lunges with potential KB’s or DB’s in front rack (5 / leg) 30 seconds rest 30 seconds bike 1 minute rest EMOM x 20: 1-Slam
Warmup: Half length of gym: High knees Butt kickers Pigeon to side lunge Backwards inchworms, with a negative pushup for 4 seconds down Ostrich walk Bear Crawl Strength: 15 minutes: 6 Strict Pull-ups + Negative @ 40X1 20 seconds battle rope 10 calories ski erg WOD: 200 m run 10
NO DIRECTED CLASS! OPEN GYM FROM 10 am – 1 pm! COME ON IN & SWEAT OUT THAT TURKEY DINNER 😀
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 circuit, spend 15 minutes for each circuit: Circuit #1: 15 minutes: 10 box walk outs to
Warmup: Burgener + Clean and Jerk Technique + Mobility Strength: Every 2 minutes for 10 minutes: 10 calories (ski, bike or row) 1 squat clean 10 push jerks Every 2 minutes for 10 minutes: 1 squat clean 5 front squats 20 second plank Cool down: Stretch quads Stretch groin and
Warmup: 1-8 Ski Erg 3 rounds: 10 Seated medball throws for distance Orange or red band in rack, retraction of scapula and oscillation exercise x 30 seconds / arm Strength: Bench Press Work up to a heavy 3 WOD: 20 minute AMRAP: Loredo: 12 squats 12 pushups 12 walking lunges
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