Strength/Skill: Warm Up Mixed Tabata Skill Wall Ball/Pull Up Practice WOD: 10-9-8-7-6-5-4-3-3-2-1 For Time: Wall Ball Pull Ups Game! Additional: Weekly Challenges MobilityRead More
Strength/Skill: Warm up: 3 Rounds Inch worm Lunge Jumping Jacks Skill work: KB/DB Swing WOD: Partner AMRAP While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both partners perform each movement before moving on to the next on the list. Squats Tuck Jumps KB...Read More
Strength/Skill: Warm up: 3 Rounds Inch worm Partner Over Under Skill work: Handstand/Headstand practice KB/DB Swing WOD: Partner AMRAP While one partner holds a handstand/headstand the other partner completes as many of the following movements as possible in rounds. Both partners perform each movement before moving on to the next on the list. Squats Push...Read More
Strength/Skill: Warm up: 3 Rounds 20 sec Jump rope 20 sec T push ups 20 sec Sit ups Skill work: Pull up practice WOD: AMRAP in a given amount of time of 7 Front Squats 5 Pull ups 3 Forward rolls Additional: Weekly Challenges MobilityRead More
Strength/Skill: 10 Minutes Rope Climb Practice WOD: 15 Minutes Minutes 1,5,9, 13 given amount of Double Unders Minute 2, 4, 6, 8, 10, 12, 14, Perform number of reps of DU/Sit Ups short in Burpees Minute 3, 7, 11, 15 Perform given amount of Sit Ups Additional: MobilityRead More
Strength/Skill: Warm up: 3 Rounds 2 Forward rolls -> Four laps of 15m side to side shuffle -> 15m lunge walk -> 10m heel-toe walk Skill work: Duck walk drills WOD: AMRAP in a given amount of time of 3 Box jumps 5 Squats (on top of the box) 15m Bear crawl 100m Run ...Read More
Strength/Skill: Warm up 3 Rounds 1 Handstand roll out -> Bear crawl 10m -> Broad jump 15m -> Crab walk 15m -> Backwards lunge walk 10m Skill work: Heels on plates drill – Squats WOD: AMRAP in a given amount of time of 15 Squats Run 100m 5 Push ups Kick a ball through cones...Read More
