Dynamic warm up (6:00): Toe grab squats lunging spidermanLunges ostrich walkbear crawl 2:00 couch stretch Gymnastics (6:00): 4X:20 hollow body hold:20 superman hold Strength (19:00): Power clean5:00 warm up0:00 2 reps, 2:00 3 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (14:00): 3-6-9-12-15Burpee pull upsBox jumps (24/20) 2:00 lunge stretch
Dynamic warmup (6:00): 2:00 squat hold alligatorOstrich walk leg swinglizard walk dislocates/pass throughs Gymnastics (9:00): 3X5 chin ups10 V ups Strength (19:00): Push Press5:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (12:00): 10 minute EMOM (alternating)5 deadlift25 double unders**Use the same weight for all reps,…
Dynamic warmup (6:00): Frankenstein walk adductionsabductions pass throughs/dislocateslateral gallop good mornings w/PVC Gymnastics (9:00): 3X3 wall walks3 pull ups with 3 second negative Strength (19:00): Back Squat5:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (15:00): Row max calories in 2:00Rest 3:00 then…21-15-9Abmat sit upStrict Push…
Dynamic warmup (6:00): Toe grab squats alternating toe touchesWalking RDL bear crawllateral lunges 2:00 couch stretch Gymnastics (9:00): 3X8 KB hip extensions12 KB Russian twists Strength (19:00): Power snatch5:00 warm up0:00 2 reps, 2:00 3 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (12:00): 9:00 AMRAP12 wall ball (20/14)10 KB suitcase deadlift…
Dynamic warmup (6:00): 2:00 squat hold adductionslunging push ups inch wormabductions good morning’s w/PVC Gymnastics (9:00): 3X10 wall facing squats5 box jumps Strength (20:00): Bent over row6:00 warm up0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps WOD (10:00): Grace30 clean and jerk (135/95) 2:00 couch stretch