Warmup: 3 minutes bike 3 minutes ski erg 3 minutes rowing Then, Dynamic Mobility: shoulder circles tricep reach t-spine twist bow and bend stretch for t-spine against wall Skill & Strength work: 3 rounds: -10 strict dumbbell presses -10 beat swings alternating with: beat swings: core swings, shoulder & core,
Warmup: Burgener Warmup with barbell 2 rounds: 5 active shoulders 5 beat swings 5 ring rows 1 round: Dumbbell snatch technique: 5 dumbbell snatch shrug/arm 5 dumbbell snatch shrug and pull/arm 5 dumbbell muscle snatch/arm 5 dumbbell power snatch/arm WOD: “Joshie” With a twist: 12 minute AMRAP: ALTERNATE rounds with
Warmup: Medicine Ball / Tennis, with burpees: While watching, do tricep /stretch side bends Lift: 5-8 rounds: 6 dead-bugs (3/side) 6 dumbbell strict press 6 push press with ‘bamboo bars’ WOD: AMRAP OF EACH: 3 minutes of rowing 3 minutes of wall-balls 3 minutes of rowing 3 minutes burpees *Record
Warmup: Gymnastics Warm-up Strength: 8-1 Ring Rows Farmers Carry’s WOD: Partner WOD: Complete rounds for 15 minutes of: 5 pull-ups 10 overhead walking lunges (5/leg) 20 pulls on the rower Score is total calories rowed.
Warmup: 3 rounds: 20 second plank 2 legged glute bridges x 10 Stretch calves against rack: 30 second / leg 5 goblet squats with a breath in the bottom Lift: 5 rounds: 8 1-legged step up’s to a 14” box (8/leg) (all 8 on one leg, then switch) Glute marches
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