Dynamic warm up (10:00): Butt kickers bear crawlFigure four walks knee to chest walkAdductions leg swingLope 2:00 couch stretch Gymnastics (10:00): 3X60 second plank hold30 second plank hold (right side)30 second plank hold (left side) Strength (22:00): Deadlift8:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD…
Dynamic warmup (10:00): Alternating toe touches crab walkBear crawl ostrich walkKnee to chest walk leg swinglateral lunges 2:00 couch stretch Strength (22:00): Snatch (full squat)8:00 warm up0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (22:00): 8XRun 200mRest 2:00 Stretch/roll out
Dynamic warmup (10:00): 2:00 squat hold adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (10:00): 2X4 wall walks20 second L sit Strength (16:00): Bent over rows6:00 warm up0:00 6 reps, 4:00 6 reps, 8:00 6 reps WOD (20:00): 5 minute EMOM5 challenging thrustersRest 1:00 then12 minute EMOM (alternating)15 kettlebell swings6 pull ups…
Dynamic warmup (10:00): Frankenstein walk figure four walkostrich walk butt kickersHigh knees leg swingLateral gallop pass throughs Gymnastics (15:00): 4X12 russian twists8 back extensions Strength (16:00): Floor press6:00 warm up0:00 8 reps, 4:00 8 reps, 8:00 8 reps WOD (14:00): 7 clean and jerk, 70 double unders6 clean and jerk, 60 double unders5 clean and…
Dynamic warmup (10:00): Toe grab squats alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges 2:00 couch stretch Gymnastics (12:00): 3X6 deck squats8 dips Strength (10:00): Back squat6:00 warm up1 set of 20 WOD (23:00): Lucy5X5 push ups10 burpeesRun 400m Stretch/roll out