Warmup: Running Drills + 200 m jog Progressions and Skill Session – 20 minutes: Toes to Bar WOD: “Tama” with a twist: 200 m run 21 toes to bar 21 pushups 200 m run 11 toes to bar 11 pushups 200 m run
Warmup: 10 shuttle runs With a dowel: 10 deadlifts 10 front squats 10 strict press 10 shuttle runs 10 deadlifts 10 front squats 10 push press WOD Prep: With an shared, empty bar: 10 deadlifts (partner goes) 10 front squats (partner goes) 10 push press (partner goes) Burpee Progressions Load
Warmup: 20 minutes easy: 1 min SkiErg 1 min Alternating Step-ups onto 1 minute overhead carry (switch at 30 seconds) 1 minute bear crawl 1 min Shuttle Runs Strength: 15 minutes: Strict Press x 6 Pushup + Mountain Climber x 2 (for 6 reps) Farmers Carry 100 ft WOD: 7
Warmup: 200 m jog 10 groiners 200 m jog 10 pigeons 200 m jog Strength: 4 rounds: (12 minutes) Put a band under the pins in the racks: 30 seconds on, 30 seconds rest: (All Versus the band:) Glute Bridges Rest Butterfly Bridges Rest Plank Rest WOD: 3 rounds: (12
Warmup: Dodgeball 😀 With: Jumping Jacks Burpees Inchworms w/pushups Hollow Rocks Beat Swings 30 minutes: Gymnastics with Sarah! WOD: Tabatta: 4 rounds of each, all 4, then switch to the next! Slamballs Pushups Situps
Warmup: 15 minutes: 10 calories ski 10 dowel passes 1 wall climb 5 inchworms / pushup 10 active shoulders Set up for WOD: Death by Burpees Over the Box! WOD: Minute 1: 5 ring rows + 5 dumbbell hang power cleans Minute 2: Burpees over the box (2, 4, 6,
Warmup: Burgener + mobility Review both lifts EMOM x 3: 3 hang power snatch Working on keeping the bar close on the way down (“touch and go”) Rest 1 minute EMOM X 3: 3 hang power cleans WOD: 20 minute AMRAP: 10 of each: Ski Calories Hang power snatch Situps
Warmup: 5-7 running drills Then: 2 rounds: 10 dowel passes 10 dowel strict press 5 hanging active shoulders Strength: 15 minutes: a) Seated strict press x 6 @ 30X0 b) Pushup + mountain climber/leg x 3 reps c) Hip mobility WOD: 30 shuttle runs 5 thrusters 20 shuttle runs 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: Gymnastics with Sarah! WOD: EMOM x 15: 3 rounds: 1- 10 cal ski 2- 10-20 second wall plank 3- 5 kipping pullups 4- 15
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