Warm Up 2 Rounds 20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog) 20 jumping Jacks 20 Stork walk (10 each side) 20 Mountain climbers 10 Table Tops 2 Inch worms WOD Base Builder 2 Rounds Pick a favorite song and do as many Burpees […]
1-POWER SNATCH, 2 FLOATING SNATCH 4 sets TALL JERKS 4 x 3 PUSH PRESS 4 x 4 HANGING FLUTTER KICKS x 20 WEIGHTED BACK EXTENSION x 10 3 sets
CORE AMRAP 8 min 20 Standing Band Twist (10 each side) 10 Mission Impossible 30 sec Enterprise 20 sec Hanging Hollow Hold with active shoulders WOD 5 Rounds 250 meter sprint 5 Burpee pull ups 10 Air Squats 15 Sit ups -1 min rest- Rx+ C2B RX++ MU
Superset all movements 8 x 8 DB PUSH PRESS DB ROW LAT PULL DOWN PUSH UP KB DEAD LIFT
PUSH PRESS 4 x 6 DB FRONT RAISE + LATERAL RAISE 5 x 8 8 front raises, 8 lateral = 1 set SOFT STONE OVER SHOULDER 4 x 10
Warm Up 3 min easy row 30 stroke pyramid 3 min stretch MILO MARATHON PREP Come with your team. practice transitions and sprints. WOD will be determined by the number of people in class.
Squat Cleans 6 x 2 90-95% Pendlay Rows 5 x 5 Front Squats 4 x 8
Warm Up Down and Backs 3x 2 Burpees 6 lunges 1 bar hang with lat act then rig calf stretch, Skill Squat Clean Drill 8 x 2 x clean pulls 1 x squat clean Jerk Drill Jerk Dip 5 x 3 WOD Squat Clean and Jerk 5-5 3-3-3 1-1-1-1
SOTS Press 5×5 Slow pull Power snatch 5×3 @65-75% Snatch grip press 4×4 @60-70%
Hip Thrusts 4 x 6 DB Cuban Press 4 x 5 Snatch Grip Press 4 x 6
