Group Warm up
Group Mobility
Strength
5×3 Push press * 2 second pause in the catch!
Rest 2 minutes between rounds
WOD ( Workout Of the Day )
EMOM x 16
1.) 50 Double unders
2.) 12 dumbbell renegade rows
3.) 15 double dumbbell push press
4.) Rest
Group Warm up
Group Mobility
Strength
Front squats 5×4 – Tempo 3/2/1 every 2:30.
*95/65lbs: 3 seconds down, 2 seconds bottom hold and 1 up.
WOD ( Workout Of the Day )
For time: 20 minute time cap.
1200m run
40 Medball cleans
800m run
30 Medball cleans
400m run
20 Medball cleans
Group Warm up
Group Mobility
Strength –
4 rounds: rest 1 minute after each
12 Shoulder taps – alternate shoulders each rep!
10 single leg v-ups, alternate legs every rep!
30 Second hollow hold
WOD ( Workout Of the Day )
AMRAP x 18 minutes
Max calorie row / bike
*Every 3 minutes stop and perform 12 alternating dumbbell snatch + 8 push ups!
