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Warmup: Running Drills 1 minute Quad Stretch/ side Strength: 5 rounds: RFESS with body weight or dumbbells at side: 6 / leg Plank jumps x 12 (jump feet in and out of plank position, in and out is 1 – do 12) Partner WOD: 14 minute AMRAP: 20 calories (1
Warmup: 15 minutes easy: 20 calories 10 kb swings 10 goblet squats 1 wall climb Technique: Burgener: Clean and jerk WOD: Every 90 seconds for 4 rounds: 3 deadlifts 3 hang cleans 3 front squats Every 90 seconds for 4 rounds: 3 cleans 3 push press 3 push jerk Cool
Warmup: 2 rounds: Row 500 m 15 band pull-aparts with palms down 15 band pull aparts with palms up 15 sword pulls on each side with band (palm up on pulling arm) Skills: Jumping Chest to Bar Pullups + Kb Clean Technique WOD: Complete as many rounds as possible in
Warmup: Tennis Game 😀 Bench Press to a moderate set of 5 (3-4 warmup sets) Strength: AEMOM x 10: Bench Press x 5 See Saw KB Bent Over Rows x 8 Partner WOD: “Tail Pipe 2.0” While Partner 1 Rows 20 calories Partner 2 does as many burpees as they
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