Group: 3 in 3 Air Squat Jumping jacks Flutter Kicks Review: Thruster Strength: 10′ for 5 x 3 Thrusters (Increase weight each set) WoD: 16’…
Group: 3 in 3 In Place Lunge DUs / Singles Push-ups Technique: Muscle-up Progression WoD: 10’ AMRAP 5 Muscle Ups a) 25 Pull-ups b) 25…
Group: 3 in 3 Static Handstand (against wall, if necessary) Jumping Jacks Inch Worms MOB: Shoulders and Wrists Strength: 15’ to find 5RM Push Jerk…
Group: 3 in 3 Air Squats Jumping Jacks Sit-ups Strength 3RM Back Squat WoD: In teams of 2, Get as many rounds in 15 minutes…
Group: 3 in 3 Air Squats Jumping Jacks Sit-ups Strength/Review ROM: Warm-up Movements WoD: 5 RFT Run 400m 20 Wall Balls to 10’/9’ (20/14#) a)…
Group: Med Ball Push Pass Russian Twists Push-ups MOB: Tight Dislocates (bring your hands in closer than you do for your initial warm-up) Review: OHS…
Group: Burgener Warm-up / Split Jerk / Push Jerk MOB: Shoulder / Wrist mobility WoD: “Gwen” Clean & Jerk 15-12- and 9 reps Touch and…
Group: Zombies Butt Kickers Flamingos Technique: 10’ to work on your goats (coach will help with any technique questions you may have) MOB: Lax Plantar…
Group: Burgener Warm-up (Squat Snatch) Strength: 15’ to find 3RM Front Squat WoD: 21 – 15 – 9 HSPU a) Lt Bl/R Bands or…
Group: 3 in 3 Air Squats Jumping Jacks Inch Worms WoD: 15’ AMRAP 20 DUs a) 60 Singles b) 60 Singles c) 30 Singles 20…