Dynamic warm up (10:00): Alternating toe touches adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (8:00): 2X90 second plank hold45 second left plank hold45 second right plank hold Strength (22:00): Power snatch8:00 warm up/progression12:00 of 2 power snatches each minute for 12 minutes WOD (15:00): 8X5 pull up5 handstand push ups5 deadlift(12:00…
Dynamic warmup (10:00): 2:00 squat hold Crab walkFrankenstein walks ScorpionOstrich walks pass throughsBear crawl good morning’s w/PVC Gymnastics (12:00): 4X5 broad jump (land with quiet feet)5 target jumps (choose a distance and then land at it)10 push ups Strength (22:00): Back squat8:00 warm up/progression0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps…
Dynamic warmup (10:00): Toe grab squats figure four walkBear crawl ostrich walkGallop leg swingFrankenstein walk 2:00 couch stretch Gymnastics (12:00): 4X15 sit ups5 strict pull ups (weighted if you can do more than 10) Strength (22:00): Floor Press8:00 warm up/progression0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps WOD (12:00): 8:00 AMRAP5…
Dynamic warmup (12:00): 6 bear complex w PVC crab walkLunging push ups leg swingwalking RDL scorpionbutt kickers 2:00 couch stretch**bear complex: clean, front squat, push press, back squat, push press Strength (22:00): Deadlift8:00 warm up/progression0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps WOD (21:00): 3XRun 400m10 pull ups30 push ups50 squats…
Dynamic warmup (10:00): 2:00 squat hold alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges pass throughs Gymnastics (9:00): 3X10 burpees as fast as possible10 back extensions w/ KB or DB Strength (22:00): Jerk8:00 warm up/progression0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (13:00): 10:00 AMRAP10 box jump10 Clean…