Warmup: Minutes 1 – 3: 10 jumping jacks 3 inchworms w/ pushup Minutes 4 – 6: 10 steps bear crawl 10 pigeons Minutes 7 – 9: 30 seconds shuttle runs 5 rounds: Meant to be done as an unbroken set: Seated dumbbell strict press x 5 Dumbbell bench press x
Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Strength: 4-6 rounds: 8 RDL 8 bent over rows / arm @ 3101 8 plank from hands to elbows WOD: Alternate with partner (you do the round of 15, they do round
A. Bent over row @21X1 6-6 (easy) 6-6-4-4 (Tough) B1. 2KB Push press @40X1 3×8, no rest B2. Strict pull-ups 3×8, Rest as needed C. ‘TakSnaps Shoulders’ 3 sets: 10 Front raise, 10 Lateral raise, 10 Reverse fly, 10 Kick backs, 10 Curls, 10 Presses Rest as needed between sets
Warmup: 2 rounds: Ski Erg 10 calories 10 dowel passes 10 forearm wall slides 50 feet bear crawl 10 dowel passes 10 sword pulls w / band / side High knees Butt kickers Strength: 12 minutes: Upper Body only, feet planted, sled pull 50 feet Turn sled around, on the
Warmup: 1-8-1 Ski Erg Running Drills 2 rounds: 5 hollow body rocks 10 dowel passes Pull-Up Practice: (If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box NOT bands) 5 active shoulders with hollow hold for 3 seconds 5
A. Front squat @22X1 Work to a heavy set of 5 for the day B1. Barbell RDL 3×8 @40X1, No rest B2. Mini-band(Knees and wrists) lateral bear crawl x10 each direction C. 10 min: 100′ Heavy object carry (Stone, Dball, Sandbag), 10 Squats with heavy object, 100′ Carry, 10 Ground
Warmup: 1-8-1 Ski Erg Running Drills 2 rounds: 5 hollow body rocks 10 dowel passes Pull-Up Practice: (If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box NOT bands) 5 active shoulders with hollow hold for 3 seconds 5
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