Dynamic warm up (10:00): Toe grab squats alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges 2:00 couch stretch Gymnastics (12:00): 3X20-30 double unders or attemptsRun 200m Strength (18:00): Push press6:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (15:00): 3X20 pull ups30 push ups40 sit ups50 air…
Dynamic warmup (10:00): 2:00 squat hold figure four walkostrich walk lungeswalking RDL leg swinglateral gallop pass throughs Gymnastics (12:00): 4X10 V ups6 dips Strength (22:00): Floor press8:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (11:00): 5X9 Deadlift9 handstand push up Stretch/roll out
Dynamic warmup (10:00): 2:00 squat hold figure four walkBear crawl ostrich walkLunging spiderman leg swinglateral lunges scorpion Gymnastics (12:00): 3X4 max height jumps8 hip extensions Strength (18:00): At 0:00, 6:00, 12:00 – Farmer walkstry 100 to 200m each round depending on what you use. Hold dumbbell, kettlebell, plates, etc. for grip strength WOD (15:00): Run…
Dynamic warmup (10:00): Alternating toe touches adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (8:00): 3X10 wall facing squats6 pull ups Strength (22:00): Lunge (L), lunge (R), squat (one of each = 1 rep)8:00 warm up0:00 3 reps, 4:00 3 reps, 8:00 3 reps, 12:00 3 reps WOD (15:00): 10 minute AMRAP50…
Dynamic warmup (10:00): Toe grab squats Crab walkFrankenstein walks ScorpionOstrich walks pass throughsLope 2:00 couch stretch Gymnastics (8:00): 4X20 second hollow body20 second superman Strength (22:00): Clean (full squat)8:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (15:00): 10-9-8-7-6-5-4-3-2-1 burpee1-2-3-4-5-6-7-8-9-10 ground to overhead Stretch/roll out