Warmup: General dynamic work! Strength: 15 minutes: 5 strict chinups 10 second hollow body hold + 10 second hollow body rocks 5 strict pullups 10 plank from hands to elbows WOD: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges
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
Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Lift: 4-6 rounds: 8 RDL 8 bent over rows / arm @ 3101 8 plank with arm lift/side (ask me I’ll show you these) WOD: 15-12-9-6 Deadlifts Calories on the bike
Warmup: Running Drills Strength: AEMOM x 12: 1) Supinated Grip Ring Rows @ 30X0 2) Half kneeling lat pull down x 6 / leg 3) Ski Erg Calories 5-8 WOD: 13 minute AMRAP: Alternate rounds: Partner WOD: 10 walking lunges 10 situps 10 shuttle runs
Warmup: 8 minutes of ski/bike/row Last 10 seconds of each minute, go hard Strength: Tabatta: 4 rounds of each: Jump Squats Plank WOD: Every 4 minutes for 4 rounds: 15/12 calories 10 dumbbell thrusters
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