Warm up- 2 Rounds :60 AB, Row, Jump Rope 15 Push Ups 15 Good Mornings 15 Band Pull Aparts :30 Plank Skill- Deadlift 5-5-5 *Between sets work on MU’s *Ring swings, Jumping transitions, Hollow Y-out Drills WOD- 4 Rounds 5 MU’s 10 Deadlifts 245/165 15 Burpees *Perform BMU if you don’t have rings or 10 […]
Warm up- 25 Cal Row/AB Running Drills WOD- 70 Cal AB 1,600m Row 1-Mile Run Post WOD- 1 Rounds 50 Flutter Kicks 50 Hanging Knee Raises 50 Russian Twist 50 Ab-mat Sit ups 1:00 Plank :60 Pigeon Stretch :60 Foam Roll upper back Tweet
Warm up- 1.) 21-15-9 Jumping Jacks Clap Jacks 2.) Joint Prep 3.) Clean + Jerk Progression Skill- Clean and Jerk 3-2-1-3-2-1-3-2-1 Perform a set every 2:30 WOD- In teams of 2: In 10 Mins perform Max Wall Balls Post WOD- HS skills 1.) 2×3 Pike ups on box 2.) 3×5 Pike HSPU on a Box […]
Warm up- 2 Rounds 100 ft High knees 25ft Spiderman 25ft Inchworm with Push up 100ft Butt kickers 25ft Lateral Lunge :30 Plank Then: Spend a few minutes going over the OH Squat and warming up Skill- (10-15 Min) 3 OHS with 3 sec pause at the bottom of each rep WOD- 20 Min Cap […]
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