Menu
Warmup: 5 rounds: 10 medicine ball passes with a partner (switch up the passes each time) 5 easy ring rows with 1 second pause at top 1 length bear crawl Skill: Rope Climbs! Stations: 3 rounds (24 minutes) 1 minute on, 1 minute rest: Rope Climbs 1 min rest Hollow
Warmup: 10 MINUTES: Foam Roll upper back + lats Burgener Olympic Technique EMOM X 6: Power Snatch Snatch Balance Overhead Squat 3 min rest EMOM X 6: 3 Full Snatch
Warmup: 1 minute rowing 10 pigeons 1 minute rowing 10 groiners 1 minute rowing 3 arm bars / arm 1 minute rowing 3 half get ups/arm 1 minute rowing 3 TGU/arm Strength: 5 sets: Bamboo Bar Strict Presses x 8 Use bands and 5 lb plates, go up in weight
0-10 Minutes: 3 rounds: 250 m row 5 plank to down dogs 10 dowel pass throughs 10-20 Minutes: 3 rounds: 10 hollow body rocks 10 pushups 10 air squats 20-30 minutes: 3 rounds: 250 m row/ or bike/ or ski 10 burpees 30-40 minutes: 3 rounds: 10 shuttle runs 10
Warmup: Ski Erg: 1-10-1 Strength: 4 sets: Strict Chin Up’s 4 reps @ 31X1 Face Pulls x 15 Ski Erg x 10 calories WOD: Partner WOD: (Only 1 person working at a time, but you can alternate!) In 3 minutes, complete as many kipping pull-ups or jumping pull-ups as possible
A Kilo website. All rights reserved.
