Warmup: Ski Erg 1-7-1 Foam roll t spine/lats Partner pec stretches in 5 different positions Squat mobility circuit for hips and ankles Lift: 5 rounds: 5 Overhead squats with dowel 5 Snatch balance out of the rack Stations: 1 minute on, 1 minute rest: Rowing Box jumps Chinese planks Double
Warmup: Partner chest passes band pull-aparts in between Lift: 4 rounds: 6 – 1 ½ bench press 12 tricep bench dips 25 power balls (half squat and throw the ball up to the wall ball line) Partner WOD: (Alternating rounds the entire way through) 7 minute AMRAP: 10 overhead walking
Wednesday June, 1st Warm-up 3 rounds: 8 inchworm Pushups Lunge Matrix x3/side Run 1 lap 30 Min AMRAP: Sled Pull Fwd/Bckwd 20 walking Lunges 15 Burpees 10 Squat Jumps 5 Pushups Glute Day: 3 Rounds: 6 Box steps ups (with 1 dumbbell in front rack) 12 Monster walks/steps a side
Monday, May 30th 5 Downdog to step up/leg Lateral lunges 5 Pigeons/leg Knee up & Reverse Lunge -Bike -Mountain Climbers -Shuttle Runs -Box Step ups/Jumps -Burpees -Slamballs 30 sec work/30 sec rest 45/15 60/0 45/15 30/30 10 Minutes of Core: 30 second plank 20 medicine ball ball twists 20 medicine
Warmup: Kb swings Bird dogs Band pull aparts Lift: 10 minutes: Axel bar deadlifts Building up to a heavy set of 5 10 minutes: Bent over kettlebell rows (alternating arms) 5/arm And figure 8’s with kettlebells x 5 WOD: Prowler sprints! Ladies: 10 calories on the assault bike, then a
Warmup: Shoulder Mobility Circuit Skill: Ring dips Then… 5 rounds: 5 hollow body rocks 5 ring dips 1 wall climb WOD: 21-15-9 Deadlifts Burpees Pullups
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