Warmup: 10 shuttle runs With a dowel: 10 deadlifts 10 front squats 10 strict press 10 shuttle runs 10 deadlifts 10 front squats 10 push press WOD Prep: With an shared, empty bar: 10 deadlifts (partner goes) 10 front squats (partner goes) 10 push press (partner goes) Burpee Progressions Load
Warmup: 20 minutes easy: 1 min SkiErg 1 min Alternating Step-ups onto 1 minute overhead carry (switch at 30 seconds) 1 minute bear crawl 1 min Shuttle Runs Strength: 15 minutes: Strict Press x 6 Pushup + Mountain Climber x 2 (for 6 reps) Farmers Carry 100 ft WOD: 7
Warmup: 200 m jog 10 groiners 200 m jog 10 pigeons 200 m jog Strength: 4 rounds: (12 minutes) Put a band under the pins in the racks: 30 seconds on, 30 seconds rest: (All Versus the band:) Glute Bridges Rest Butterfly Bridges Rest Plank Rest WOD: 3 rounds: (12
Warmup: Dodgeball 😀 With: Jumping Jacks Burpees Inchworms w/pushups Hollow Rocks Beat Swings 30 minutes: Gymnastics with Sarah! WOD: Tabatta: 4 rounds of each, all 4, then switch to the next! Slamballs Pushups Situps
Warmup: 15 minutes: 10 calories ski 10 dowel passes 1 wall climb 5 inchworms / pushup 10 active shoulders Set up for WOD: Death by Burpees Over the Box! WOD: Minute 1: 5 ring rows + 5 dumbbell hang power cleans Minute 2: Burpees over the box (2, 4, 6,
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