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Warmup: Skipping for 10 minutes 3 rounds: 10 dowel passes 10 straight-arm band pull aparts, 10 bent arm band pull aparts (like a C2B) 5 tricep side bends/side Technique: Chest to bar pullups: Kipping with a band, or jumping off a box WOD: 5 minutes easy: Shuttle runs Right into….
Warmup: 2 rounds: Neck circles Wrist circles Elbow circles Shoulder circles Bows and bends Tricep side bend Groiners Pigeons 10 dowel pass throughs 5 overhead squats w/ dowel Burgener Technique with empty bar Review: DB Snatch (teach same way we break down the medball squat clean: Focus on glutes, and
Warmup: Bear Crawl fwd/bkwd Inchworm with pushup x 5 Turkish situp x 5/side Bear crawl fwd/bkwd Inchworm w pushup x 5 Turkish Getup x 5/side Spend 10 minutes going over bench press technique, and doing 2-3 sets of 10. Workout weight should be easy, 50%. WOD: 30 minute easy: 10
Warmup: 15 minutes: Start people on different ones: 50’ FWD Bear Crawl 50’ BKWD Bear Crawl 50’ Ostrich Walk 10 cal bike 10 Walking lunges w/ twist 30 second lat stretch/side with band Strength: 15 minutes: 6 RDL Right into, 6 deadlifts Plank shoulder taps x 12 (6/side) WOD: Alternate
Strength: In groups on the ski erg: 1 easy, 1 hard, 1 easy 2 easy, 2 hard, 2 easy…. Up to 7 AEMOM x 10: 1- Body Rows x 12 with supinated grip. Touch chest to bar near left hand, then switch to near right hand. 2 – 20 seconds
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