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Junkyard dog warmup: Start with people on the ground and their partner has to jump over their arms and their body for 5 rounds each. Core brace 5 rounds of 5/5 Strength: RDL 4×12 Alternating with heavy sled pulls 1 length forward, 1 length backward WOD: (20 minutes) EMOM: 4
Warmup: Shoulder Mobility: 10 shoulder circles Arm bars Deadbugs Flat back shoulder flexions Lift: 4 rounds: 6 bench press 12 rear delt raises 25 shrugs with plate overhead Partner WOD: Accumulate in 7 minutes as many burpees as possible!
Warmup: warmup back and t spine! foam roll lats and back stretch pecs and delts standing W’s with shoulders standing T’s with shoulders overhead mobility with bar Lots of external rotation in warmup for glutes and legs: spiderman modified pigeon with external reach THEN.. Running drills WOD: 10-9-8-7-6-5-4-3-2-1 overhead squats
Warm-up Gymnastics warm-up + 3 Rounds of Wrist stretch (15s each position), 10 Plate press, 5 Bridge rocks (With partner), 3 six-count burpees Handstand progression Strength 4 Sets: 4 Strict + 6 Kipping HSPU 4 Sets: 10 Push-ups, 15 Hollow rocks 4 sets: 20 Handstand or plank taps, Band pull-a-part
Gymnastics Warmup: high knees butt kickers side skips bear crawl inchworm with t spine flexion downward dog series glute bridges pec/glute bridge stretch Then: 15 minutes: (do the first round together and then they can do as many rounds as they would like): 5 dowel pass throughs 3 v-ups right
Burgener Warmup Lots of external rotation in warmup for glutes and legs: spiderman modified pigeon with external reach EMOM X 8: high hang power snatch hang power snatch from the floor power snatch Partner “RANDY” 75 snatch
Warm-up 2 Rounds: 10 KBS, 10 Push-ups 2 Rounds: 10 Overhead squats, 5 Burpees 2 Rounds: 10 Calories, 5 Slam ball 2 Rounds: 10 Overhead walking lunges, 10 Pull-ups/Ring Rows Partner workout AMRAP in 20 minutes: 20 STOH, 30 Burpee box jumps, 40 Toes to bar, 50 Wall-balls, 100 Double-unders
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