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WarmupAssault Bike x 60 seconds (60-65% perceived effort)Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backwardAssault Bike...
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WODEvery 5 minutes, for 15 minutes (3 sets) for times:25/15 Calories of Assault Bike15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)Complete rounds of 60, 40 and 20 reps for time of:Calories of RowingJumping LungesWall Ball Shots (20/14 lbs)Double-UndersPush-UpsTime Cap =...
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Skill/StrengthEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1Station 3 – Supine Ring Rows x 8-10 reps @ 2111Station...
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Warmuppartner warmup *10 min Cap-100 burpee's- Rowmust complete burpees in sets of 10, alternating so each partner does 5 sets of 10Skill"Spitz" Snatch*muscle snatch into overhead squatEMOM X 44 x 2 *work up in weightStrength/SkillSnatch ComplexSegmented Snatch w/pause @kneeE:90 x...
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Warmup2 sets: *pick up where you left off Complete as many rounds and reps as possible in 3 minutes of:3 Strict Handstand Push-Ups or L-Seated DB Presses6 Strict Pull-Ups12 Air Squats1min rest b/wSkill9 min E:90 seconds1) Single leg single unders...
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WarmupOld school warm-up E:15 x 32 *16 of each complexjumping jacksair squatsgroinersjumping squats+planksupermanside plankside plank Partner up * 10 min Cap10-1 ladder of KB swings *one person works while the other holds the bottom of a squat with KB in...
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WarmupPerform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 1 0 Groiners 10 Air Squats 10 Frog Jumps 1 0 Sit-ups 1 0 Burpees +Rotate through the following movements at 70% effort:200 Meter Run10 Double...
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Warmup2 sets:Reverse sled drag down 25mSled pull back 25mPec stick Hold :30 secWeighted Plank hold :30 sec *banded or plateTaskE:90 EMOM x 4 (*4 sets of each alternating)1. Tempo push ups 33X3 (:60sec) rest :302. Unilateral Fly with static hold...
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Skill12 min EMOM1) Overhead biased leg lifts :30 sec https://www.instagram.com/p/B0E6FfxlESj/?igshid=ylj8zphtzo9l2) Single arm kb hollow body floor press :20sec per side :40 total https://youtu.be/NvhuzTAUZXM3) 10 cal Bike/Ski/Row4) Wall sit kb press x :20sec per side :40 totalWODEvery 8 minutes, for 32...
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WarmupPerform each movement for 1 0 reps: 10 JumpingJacks 10 Push-ups 10 FlapJacks 10 Groiners 10 Air Squats 10 FrogJumps 10 Sit-ups 10 BurpeesSquat prep10m band walk forward and back:30 sec Psoas march+3 Good mornings 3 Kang Squats3 jumping squats3...
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