Warmup: Foam roll lats and upper mid back Stretch pecs “Bring Sally Up” Lift: 1 rep max push press WOD: Partner WOD: Row 3000 m as a team (alternating) 30 alternating box jumps OR step ups 30 alternating double push-up burpees 30 partner medicine ball situps
Warmup: 400 m run with medicine ball hamstring stretch with band 10 dowel hinges 10 kb deadlifts 10 dowel hinges 10 kb swings 10 dowel hinges 10 kb sumo stance deadlifts Lift: sumo deadlifts 8×3 20 minute AMRAP: 1 sled pull fwd/1 sled pull backwards 10 situps 10 slamballs 1
Gymnastics Warmup: High knees Butt kickers Bear crawl Inchworm with t spine flexion Crab walk Hanging Scap Retracts Practice: beat swing knees to elbow toes to rings/toes to bar WOD: 12-9-6 burpee box jumps situps calories on the rower knees to elbow/toes to bar/toes to rings
Foam roll upper mid back and lats Partner medicine ball throws 2 rounds: Grab a band and a bar. pigeons mountain climbers front rack stretches with band, second round with barbell wrist stretches Lift: Thrusters 8×3 WOD: 400 m run 25 situps 25 front squats with barbell 25 ring rows/pullups
Warmup- 3 minute AMRAP: Slam ball burpees ascending ladder Technique work: Hinge pattern and kb swings Lift: Deadlifts 8×3 building in weight WOD: 5 Minute AMRAP: 5 slam balls 10 KB swings 20 skips (10 double unders) Rest 3 minutes 5 minute AMRAP: 5 deadlifts 10 burpees over the bar
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