Midsection Warm Up #1
2 minutes of the coach's choice
3x 15 of:
- Hollow rocks
- Tucks
- V-ups
- Sit ups
- TTB
WOD
5 rounds of:
600m run/ 3 minute run
12 burpee + squat jump
DB Squat Thrust Warm Up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
WOD
7 rounds of:
Single DB
7 R/L renegade row + push up
7 R/L lunge with a rotation
7 single leg deadlift
Band Warm up #1
3 x 10 reps
Lateral band walks
Banded lunge with rotation (R/L)
Banded rows
Banded standing press
Toy soldiers
Walking knee hugs
WOD
Complete the following:
Push ups 75 women/ 100 men
100 KBS
800m run or 4 minute run with KB
Plank Warm up
30-second plank on forearms
-7 push-ups
30-second plank on hands
-7 mountain climbers
30-second plank on the right hand
-7 toe touches from the position above
30-second plank on the left hand
-7 toe touches from the position above
30 seconds plank on hands
-7 knee tucks
Partner WOD
18 minute partner tag
5 DB thrusters
10 DB deadlifts
3 burpee + 3 mountain climbers
Warm Up
Lower body complex
3x
Lower body complex
5 single leg bridges (R/L)
5 reverse lunges
5 squats
5 toy soldiers
5 jump lunges
5 squat jumps
5 lateral lunges
5 skater jumps
WOD
10 minute AMRAP
5 pull ups/ 15 seated band rows
10 flutter kicks
10 jump lunges