Warmup: Partner Med Ball Passes Strength: AEMOM x 10: Dumbbell bench press x 6 Dumbbell bent over rows with 1 second pause @ chest x 6 WOD: 3 rounds: 30 air squats 20/15 calories row 10 burpees over the rower 2 minutes rest (start with low intensity, build up speed.
Warmup: 10 minute foam roll 3 rounds: 30 seconds / side front rack stretch w/ band 30 seconds/ side ankle stretch with band + rubber plate Time under tension goblet squats to work position & neutral spine EMOM x 12: 6 Thrusters 6 Ring Rows 6/8 Cal Ski Partner WOD:
Warmup: Minutes 1-3: 10 jumping jacks 5 ring rows Minutes 3-6: 5/10 calories on the bike or ski erg Minutes 6-9: 10 groiners + 5 air squats Workout Prep: Get set up for workout, go over battle ropes, difference between pullups and chinups. Set up bands or boxes for pullups.
Warmup: 5 minutes ski/bike/row Bear Crawl 50 ft fwd 50 ft bkwd Forearm and wrist stretches x 20 seconds/ stretch 3 rounds: KB Farmers Carry 50 ft /arm KB Front rack Carry 50 ft/arm KB Overhead Carry 50ft/arm 15 minutes: Handstand pushups practice! WOD: “BISGAARD” Remix Partner WOD: 50 –
16.3 Watch the workout HERE! Beginning on a 4-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double Unders 13 Squat Cleans If completed before
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