Dynamic warm up (10:00): 2:00 squat hold adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (15:00): 3XHandstand walk practice5 standing broad jumps (land with quiet feet) Strength (20:00): Front squat6:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps WOD (10:00): 3X21 overhead walking lunges (plate)15 kettle bell…
Dynamic warmup (10:00): 10 jumping squats figure four walkFrankenstein walk lungesostrich walk leg swingwalking RDL pass throughs Gymnastics (13:00): 4X12 hand release push ups8 deck squats Strength (18:00): Press6:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps WOD (14:00): 10 minute EMOM5 power snatchME double undersBoth movements each minute. Note…
Dynamic warmup (10:00): Alternating toe touches lizard walkWalking RDL gallopLunges scorpionlateral lunges 2:00 couch stretch Gymnastics (15:00): 4-3-2-1Wall walksChin ups Strength (18:00): Deadlift6:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps WOD (12:00) 30-20-10ThrusterBurpee Stretch/roll out
Dynamic warmup (10:00): Toe grab squats figure four walkBear crawl ostrich walkLunging spiderman leg swinglateral gallop 2:00 couch stretch WOD (45:00): Broomstick mile25 back squat25 front squat25 overhead squat400m run25 shoulder press25 push press25 push jerk400m run50 hang clean (full squat)400m run50 snatch (full squat)400m runUse PVC or a broomstick not a barbell Stretch/roll out
Dynamic warmup (10:00): 2:00 squat hold Crab walkFrankenstein walks ScorpionOstrich walks pass throughsBear crawl good mornings Gymnastics (12:00): 3X20-30 double unders or attempts8 dips Strength (18:00): Power clean6:00 warm up0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps WOD (15:00): 12:00 AMRAP5 pull up10 push up15 box jump Stretch/roll out