Warmup: Fun Game Burgener Warmup EMOM x 5: 3 clean and jerks *building in weight if they’d like *teach how to cycle barbell from overhead position down to another clean WOD: For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4
Warmup: Ski ERG 1 easy pull, 1 hard, 1 easy Up to 8 Then… 2 rounds: 10 dowel passes 10 banded strict press 5 plank to down dogs Strength & Technique: 15 minutes: Out of the rack: 1 strict press 2 push press 3 push jerk Building in weight 15
Warmup: 20 minutes easy: 10 calories (switch machine every time) 10 groiners 10 walking lunges 10 calories 10 plank steps / direction 10 jumping jacks 10 calories 10 frog jumps 10 arm circles/direction Warmup Deadlift Strength: AEMOM x 10: Deadlift x8 Front plank, side plank, other side (x 10 seconds
Warmup: Running Drills + Sideways high knees each direction Jump + hip hinge toe grab High knees skip + Wrist, elbow + shoulder circles Side bends WOD: Conditioning Mania: (26 min) Increase efforts each round: 3 minutes of each: Ski Row Shuttle Run 10 Ring Rows, 2 TGU/Side 1 minute
Muscle-ups progressions + 6 sets of 1-3 Strict muscle-ups or progression 5 sets, building to 100% effort: 30s easy, 30s hard – Set machine to watts, record highest output 3 Sets: 60s @70%, 30s @50%, 60s @80%, 30s @50%, 60s @90%, 60s @50% – %s based off highest output from
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