Warm Up: :30 Push up to down dog Active Samson Active Spider-Man Inchworm to push up Pigeon pose Air squats Soldier kicks Child’s pose Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 behind the neck push press 5 snatch grip Romanian dL 5 OHS SWOD: Build to moderate 3 Muscle snatch AMRAP…
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Going to be cold and rainy in the morning…. Good, lets get after it. Warm Up: 1 Minute Easy Run 30 Seconds Plate Hops 45 Second Easy-Moderate Run 30 Seconds Plate Ground to Overhead 30 Seconds Moderate Run 30 Seconds Plate Lateral Squats (Holding Plate Out Front) 15 Seconds Moderate-Fast Run 30 Seconds Plate Counterbalance…
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Warm Up: 30 Seconds Single Unders Alternating Shoulder Taps Chest stretch Single Unders Push-up to Down Dog Child’s pose Single Unders Inchworm to Push-up SWOD: Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups WOD: AMRAP 12: 10 Burpees 25 Double Unders (75
No 1:30 pm class tomorrow as I will be presenting at Career Day! Warm Up: 30 Seconds Single Unders Push up to down dog Sit-ups Single Unders Chest stretch Arch Ups Single Unders Hands over head air squats V-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach…
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Surprise WOD…see y’all tomorrow.
Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunges 3 air squats + broad jump High knees Butt kicks AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max KB Swings (53/35) Rest 5 Minutes AMRAP 5: 200′ KB Walking Lunge (53/35) 50 AbMat Sit-ups Max KB Swings…
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Warm Up: 30 Seconds Easy Run Soldier kicks Box Step-ups Moderate Run Push ups to down dog Lateral Box Step-ups (15 Seconds Each) Faster Run Child’s pose Lateral Hops Over Band WOD: AMRAP 15: Buy-In: 1 mile run Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups
Warm Up: 30 Seconds Active Samson Lateral Squats Active Spidermans Air Squats Push-up to Down Dog Air Squats with Arms Overhead 1 Minute Each Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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Warm Up 2 Rounds 40 Seconds On / 20 Seconds Off Run Front Plank Hold Glute Bridge Walkouts Soldier Kicks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: For Time: 1,500 Meter Run 30 Deadlifts (245/165) 45 Lateral Barbell Burpees
Warm Up: 3 Minute Run Minute 1: Easy Minute 2: Moderate Minute 3: Faster 45 Seconds Each Child’s pose Push up to down dog Chest stretch Straight leg sit ups Push ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD:…
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