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010313

Warm-up 15 min air squat practice Strength Front squat 3×5 WOD Lil’ Sasquatch 21-18-15-12-9-6-3 Sumo deadlift high pull Push press Guys use 75, gals 55

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280213

Warm-up Goblet squat stretch Clean technique with dowel – 10 min Strength Power clean 1RM WOD 5 Rounds: 500m row, 10 Toes to bar, 15 Wallballs

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270213

Warm-up Slam ball warm-up: 2 rounds, 10 ea. sideways throw left, sideways throw right, overhead throw, underhand throw, chest pass, slam Goblet squat 2x10reps Skill Muscle-up progression on low rings WOD 20 Overhead squats, 20 Box jumps, 5 Rope climbs, 20 KB swings, 20 Thrusters, 20 Pullups, 20 Handstand pushups,

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260213

Warm-up Hip Mobility circuit Strength Deadlift vs. bands 3RM WOD AMRAP in 12 min: 300m row, 7 DB thrusters, 10 Pullups

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250213

Warm-up 2 Rounds: Inchworm + pushup x5, Regular kipping pullup x5, Dowel pass-through x10 Strength Bench press vs bands 3RM WOD 7 minute AMRAP: Burpees!

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220213

Warm-up 3 Rounds: Inchworm gym, 5 toes to bar, 5 swimmers, 10 dowel pass-through, 5 spiderman pushups 2×10 Goblet squats WOD 3 min AMRAPs with 1 min between 5 Clean and Jerk / 7 Burpees 10 Overhead walking lunges / 20 Double unders 7 Toes to bar / 10 Hand

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210213

Warm-up Air squat practice Strength High bar back squat 3×3 WOD 21-15-9 Thrusters, Pullups 21-15-9 Kb Swings, Burpees

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200213

Warm-up 10 Inch worm 10 Toes to bar 10 Dowel pass through 10 Spider man pushups Skill Kipping hand stand push-ups WOD 10-1 Front Squats Hand stand push-ups

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190213

Warm-up 10 Min Air squat, 10 min Snatch with dowel Strength Power snatch up to 3 rep max WOD 10 Min Cindy: 5 pullups, 10 pushups, 15 Air squats

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180213

Warm-up 100 Double-unders Skill Bar muscle up progression WOD AMRAP in 12 minutes 6 Push press/Push jerk 9 Deadlifts 12 Step-down box jumps

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