Warm-up 

Odd object shake up warm-up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

1. Lateral jumps over the object

2. Squats

3. *4 stationary Sampson stretch + rotation

4. Lateral jumps over the object

5. Deadlifts

6. *4 stationary dynamic stretches

7. Lateral jumps over the object

8. Ground to shoulder

9. *4 stationary inchworm + cobra stretch

WOD

Tabata the following:

Burpees

Rest 2 minutes

-

Alternating DB snatch

Rest 2 minutes 

-

Jump lunges

Rest 2 minutes

-

Burpees

VIDEO

Body weight complex

3 wall climbs

3 mountain climbers

3 push ups

3 burpees

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

▶️ CONTACT US FOR DETAILS ◀️ 

Warm up 

The other warm up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inch worm

4. 15 OHS

5. 10 sit ups

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

5x

800m run or 4 minute run

30 hollow rocks

30 super rocks

Warm Up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

EMOTM for 18 minutes (members choice of HEAVY load)

Odd minutes- 4 ground to overhead

Even minutes- 7 front squats