Warm-upCardio, switch every 90s x6 sets:1. Switching between sun/skip/ jumping jacks/no-pushup-burpees/cardio machine2. Body weight complex:Standing to inchworm pushup, into…4 Twisting side plank + mountain climber, into…4 Groiners + stand, into…4 3 Legged down dog to scorpion WODEMOM x16 minutes (30-45s work, 30-15s rest)1. Weighted sit-ups2. Hang squat clean3. Weighted bench
Warm-up3 Rounds:10 Scap push-ups20 Mountain climbers30 seconds Hollow hold20 Walking lunges10 Kick to handstand Strength12 minutes (3-4 rounds):Build to a heavy set of 10 weighted sit-ups, into…60 seconds Superman hold, into…60 seconds active rest WOD2 minutes on, 1 minute off x6 sets:1. 5 Handstand push-ups, 5 Candle sticks2. 10 Pistols,
Warm-up10 minutes:20 Palloff rotations or 30s Plan drags15 Toe touches10 Kettlebell hike to swings StrengthEvery 2 minutes x8 sets:Snatch deadlift, floor to above the knee + 3s pauseSnatch deadlift, floor to pockets + 3s pauseBelow the knee power snatchAbove the knee power snatch+20/side seconds rotational medball through WOD“Harder Randy”5 Rounds
Warm-up30 No-jump burpees+2 Rounds:10 Plate raises10 Shoulder shrugs10 Side plank rotations Strength3 Rounds:6-8 Bench press6-8/side Neutral grip curl to press20 Band face pulls10-12 DB Flies10-12 Bench dips20 Band high pulls WODAMRAP in 16 minutes:25 Strict hand release burpee box jump overs*150 Double-unders75/60 Cals or 4 minutes running* *For “Strict hand
No Coached ZOOM classes today Warm-up10 minutes:10 Toe touches10 Up/Down dogs10 Thoracic bridges10 Alternating side lunges WOD (Wear a vest if you have one!)AMRAP in 7 minutes:5 Burpees10 Air squats– Rest 3 minutes –AMRAP in 7 minutes:10 Box jumps15 Kettlebell swings– Rest 3 minutes –AMRAP in 7 minutes:15 Sit-ups20 Walking
Warm-up3 Rounds:20s Band bent over rows40s Superman hold60s Alternating step-ups Strength3 Rounds:6/side One arm supported bent over rows @30X012 Alt. biceps curls12 Plank drags WODAMRAP in 25 minutes:5 Man makers10 Shuttle runs5/side Weighted step-ups10 Shuttle runs5/side Hang snatch10 Shuttle runs
Warm-up15 minutes:20 Standing bicycle crunch10 Half squat + rotation20 Good mornings10 Samson stretch20s Wall sit hold60s Cardio StrengthEvery 2 minutes x8 sets (Alternating sides):1 Half turkish getup1 Full turkish getup4 One arm thrusters6 One and a half front rack split squats WOD6 sets for max reps:30s Front squats30s Reverse lunges*At
Warm-up8 minutes:12 Twisting side plank12 Burpees, no jump30s Hollow hold30s Hollow rock Strength2 rounds:3 minute plank hold (Take breaks as needed)100 Step skips5 Dragon flies2 minutes rest WOD4 Rounds for time:3 KB/DB Deadlifts6 Steps forwards farmers carry5 KB/DB Deadlifts6 Steps backwards farmers carry7 KB/DB Deadlifts20 V-ups
Warm-up5 minute flow + Clean and jerk warm-up *OR*6-8 min:6 1DB Burpee deadlifts8 Pike push-ups12 Weighted glute bridges StrengthEMOM x10, starting at moderate weight:2 Power clean + Jerk *OR*3-5/side Single arm DB Hang clean and jerk WOD4 minutes on, 2 minutes off x3 sets:400m run20 KB SwingsAMRAP Box jumps in
Warm-up3 Rounds:12 Low bear shoulder taps + 4 steps forward, 4 steps backward6 Up/Down dog to thoracic bridge30s Arm swings Strength30s Hollow body with 1-arm hold15 Skull crushers30s Hollow body with 1-arm hold5-10 One and a half Weighted push-ups WODAMRAP in 14 minutes:3 Wall climbs20 Double-unders7 Diamond push-ups20 Double-unders12 Deck
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