Friday May 22, 2020
Dynamic warm up (8:00): Frankenstein walks scorpionOstrich walks pass throughsBear crawl good morning’s w/PVC Gymnastics (7:00): 2X20 mountain climbers20 lunges WOD (30:00): Row 5,000 meters Stretch/roll out
Thursday May 21, 2020
Dynamic warmup (8:00): 2:00 squat hold adductionslunging push ups good morningsabductions pass throughs Gymnastics (9:00): 3X16 push ups8 pull ups Strength (15:00): Floor press4:00 warm up0:00 4 reps, 3:00 4 reps, 6:00 4 reps, 9:00 4 reps WOD (13:00): 10 minute EMOM (alternating)15 kettlebell swings (53/35)5 burpee box jumps (24/20) Stretch/roll out
Wednesday May 20, 2020
Dynamic warmup (8:00): 3 bear complex w PVC crab walkLunging push ups knee to chestwalking RDL butt kickers**power clean, front squat, push press, back squat, push press Gymnastics (14:00): 4X6 ring dips5 KB hip extensions Strength (15:00): 2 Power clean + 1 jerk4:00 warm up0:00 2+1, 3:00 2+1, 6:00 2+1, 9:00 2+1 WOD (8:00): 21-15-9Hang…
Tuesday May 19, 2020
Dynamic warmup (8:00): Figure four walk ostrich walkGallop leg swingFrankenstein walk scorpion Gymnastics (13:00): 3X10 tuck jumps5 ring rows Strength (14:00): Back squat4:00 warm up0:00 8 reps, 4:00 8 reps, 8:00 8 reps WOD (10:00): 4X5 squat clean thrusters (95/65)10 jumping pull ups Stretch/roll out
Monday May 18, 2020
Dynamic warmup (8:00): Toe grab squats alternating toe touchesLunges pass throughslateral lunges 2:00 couch stretch Gymnastics (12:00): 3X8 Handstand push ups6 deck squats Strength (15:00): Deadlift4:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps WOD (10:00): 5X50 double unders7 push press (95/65) Stretch/roll out