Dynamic warm up (10:00): 2:00 squat hold Crab walkFrankenstein walks ScorpionOstrich walks pass throughsBear crawl around the worlds Gymnastics (9:00): 3XMax time dead hang from pull up bar (or towel/sheet hang)10 jumping lunges Strength (22:00): Clean and Jerk (power)4:00 progression/warm upThen 16:00 EMOM clean and jerk per minute WOD (14:00): Run or row or cycle…
Dynamic warmup (10:00): 2:00 squat hold adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (6:00): 3X20 second hollow body hold20 second superman hold20 second handstand hold 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 (16:00): 10-8-6-4-2Bear complex (power clean, front…
Dynamic warmup (10:00): Toe grab squats figure four walkBear crawl ostrich walkLunging spiderman leg swinglateral gallop 2:00 couch stretch Gymnastics (12:00): 4X1:00 plank hold8 box squats Strength (22:00): Snatch4:00 progression/warm upThen 16:00 EMOM 2 snatches per minute WOD (11:00): 8 minute AMRAP15 lunges10 pull ups (or rows)5 dips Stretch/roll out
Dynamic warmup (10:00): 10 jumping squats figure four walkFrankenstein walk lungesostrich walk leg swingwalking RDL pass throughs Gymnastics (12:00): 3X5 handstand push ups10 one legged squats Strength (10:00): Back squat6:00 warm up0:00 1 set of 20 WOD (23:00): 50 back extensions w…
Dynamic warmup (10:00): Alternating toe touches butt kickersWalking RDL gallopLunges scorpionlateral lunges 2:00 couch stretch Gymnastics (12:00): 4X10 Hand release Pushups5 strict pull ups Strength (20:00): Press6:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps WOD (12:00): Annie50-40-30-20-10Double undersSit ups Stretch/roll out