Warmup: Dynamic ROM: Arm Circles Elbow Circles Wrist Circles Tricep side bend Bend and bow Groiners Iron Cross Scorpions Side Lunges FWD Lunge + twist 10 shuttle runs (entire length of gym) Skill: KB Snatch Technique WOD: 4 rounds: 30 second on, 30 second rest: KB or DB snatch Rest
Warmup: 3 rounds: 5 shoulder circles each direction 10 dowel passes 10 plate shrugs 10 hollow body rocks Skill: 20 minutes: HANDSTANDS! Wall Climbs Box L-stands Handstand holds: Partner helping! WOD: Stations: EMOM x 15: 3 rounds: 1-2 Rope Climbs 10 Med-ball Hollow Body Transfers 1-2 Wall Climbs 8/6 Calories
Warmup: 20 minutes: 50’ FWD Bear Crawl 50’ BKWD Bear Crawl 5 backward inchworms with a push-up 10 calories ski erg 6 Thoracic Bridges (3/side) 30 second lat stretch/side with band Strength: 15 minutes: Incline DB Bench Press x 6 10-30 second chin-up hang from pull-up bar WOD: AMRAP in
Warmup: Minutes 1-3: High knees on the spot x 10 seconds Inchworm with push-up x 3 Minutes 3-6: 10 groiners 10 groiners w elbow to floor 10 groiners with elbow to floor and twist to ceiling Minutes 6-9: 30 seconds Glute Bridges 30 seconds Glute bridge with reach 30 seconds
Warm-up (15 min): 100′ Heavy farmers carry, 10 Ring rows, 15 Band pull aparts Weighted pull-up 5×5 Building then 2×5 across (6 sets total) EMOM x16: 1. 6-10 Clapping push-ups 2. 10-15 Right arm DB Rows 3. 6-10 Clapping push-ups 4. 10-15 Left arm DB rows Time remaining: 30s Hollow
Warmup: Mobility 10 minutes skipping practice: go over progressions Strength: 15 minutes: Strict Chin-ups x 6 @ 30X1 Hand-over-hand sled pull x 50 ft. 20 second front, side/side 20 minute AMRAP: Alternating rounds with a partner: 200 m row 10 double unders – MUST practice some progression of double unders
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