Warm-up:
Reverse Pole Shuffle
Shoulder/ T-spine MWOD
10 Hindu Push-ups
15 Wall Slides
Slow Bear Crawls
10 Ring Rows
30s/side Sampson Stretch
STRENGTH:
A1. Overhead Press: 3-5 x 6-8 @ 21X1, rest 30s
A2. Chin-ups: 3-5 x 6 @ 30X0, rest 60s
WOD: 3 Rounds For Time
200m MB Sprint
20 DB Push Press
20 KB Deadlifts
20 MB Squats
Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)
Warm-up:
400m Jog
Foam Roll/Stretch
Shoulder/ Hip MWOD
Hand Walks
10 OH Squats (3s hold)
10 Around the Worlds
Elbow to Instep + Rotation
SKILL:
A1. Handstand Hold (HSPu’s): 3-5 x 45s (6-8), rest 30s
A2. Single Leg Squats: 3-5 x s10, rest 30s
WOD: 3-5 Rounds
10 Pull-ups
20 Box Jumps
30 Wall Balls
Rest
Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)
Warm-up:
400m Jog
Foam Roll/Stretch
Hip/Front Rack MWOD
30s/side Sampson Stretch
Hand Walks (3s Pause)
10 Chin-ups
10 Pole Squats (3s hold)
STRENGTH:
A1. Front Squat: 3-5 x 8-10, rest 30s
A2. Tempo Floor DB Press: 3-5 x 8 @ 4040
followed by max reps push-ups, rest 60s
WOD: For Max Reps
In 4 minutes
200m Sprint
Front Squats
Rest 2 minutes
In 4 minutes
200m Sprint
Floor DB Press
Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)
Warm-up:
Pole Shuffle
Foam Roll/Stretch
Shoulder/Hip MWOD
Hand Walks + Push-ups
Elbow to Instep + Rotation
Rapid Response Runs
30s/side Sampson Stretch
SKILL:
A1. KB Swings: 2-3 x 25 (R); 2-3 x 15 (A), rest 30s
A2. Renegade Rows: 4-6 x 10
WOD: OTM for 10 mins.
Even #: DB Shoulder to Overhead for 30s (or 5 reps)
Odd #: 100m Sprint + 5 Burpees
Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)
Warm-up:
Pole Shuffle
Foam Roll/Stretch
Shoulder/T-Spine MWOD
10 Hindu Push-ups
10 OH Squats (3s hold)
Elbow to Instep
Backwards Bear Crawls
STRENGTH:
A1. Push Press: 3-5 x 6-8, 21X1, rest 30s
A2. Renegade Rows: 4 x 6-8 @ Controlled Tempo
Followed by Max Reps – Ring Rows, rest 60s
WOD: 3-5 Rounds for Time
Run 200m
30 KB Swings
Rest 2 min.
Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)
