Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work, with empty bar or dowel: 1 round: Down & shrug, down & pull, down and power snatch (2 inches down)
Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work! WOD: EMOM x 4: 3 Front squats 3 Bar facing burpees Rest 1 minute EMOM x 4: 3 Thrusters 3
Warmup: Share 50 calories on the bike with a partner or two! Strength: EMOM x 15: 1) Back Squat x 6 2) Plank x 30 seconds 3) Sled pull with upper body (hand over hand) and feet planted x 30 seconds WOD: 20 minute AMRAP: Partner WOD: Barbara MASHUP! 10
Warmup: 10 calories ski 10 dowel passes 1 wall climb 10 active shoulders 10 calories ski 10 dowel passes 1 wall climb 10 beat swings Skill: Handstands with Sarah! WOD (23 minutes): 7 minute ASCENDING ladder: 1 shuttle run 1 knees to elbow 1 dumbbell push press 2 shuttle runs…
Warmup: Medball Pass warmup with partner! Strength: EMOM x 15: 1) 5 pushups to a barbell (in a rack) + 10 second FLR hold on last rep 2) 30 second farmers carry with kettlebells 3) Overhead mobility drill with foam roller x 30 seconds WOD: 3 rounds for time of:
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