Workout of the Day: Warm Up: Double Under Ladder (4 min) 30 seconds of each (2x through) Hip & Back Extensions Renegade Rows Seated See Saw Press DB Lunge Walk Mobility: Roller Forefoot Strumming (2 Min Each) Global Plantar Flexion Stretch (2 Min Total) Posterior Chain Floss Opt.
Workout of the Day: Warm Up: Joint Prep Routine 3x through 10 Squats 8 Kipping Swings 6 Push Ups Mobility: Overhead Tissue Smash 90 sec each WOD: As Many Rounds as Possible in 4 Minutes (Rest 2 Minutes go again) of: 10 Front Squats (135/ 95) 8 Toes to Bar 6 Dips Tempo work: EMOM for 6
Workout of the Day: Warm Up: Jog 400m 20 Med Ball Pass to Wall Sit Ups 15 PVC Overhead Squats 10 Kettlebell Swings (Eye) 5 Burpee Broad Jumps Skill: Sandbag skill work WOD: Partner WOD: “You go, I go” style Complete for time: 5-4-3-2-1 Sandbag Over the Shoulder 25-20-15-10
Workout of the Day: Warm Up: In teams of 3-4, run 400 m single file with a med ball, passing the ball backward until it reaches the last person, who will then run to the front of the line and continue 10 synchro squats 10 synchro burpees 10 synchro hanging knee raises Skill: Rope Clim
Workout of the Day: Warm Up: CrossFit Warm Up, Tabata Style, first 6 movements only (6 min total) Skill: Barbell Trap Smash (2 min each) Push Jerk WOD: Max Reps in 1 Minute each x 3 Rounds of GHD Sit Ups Box Jumps Push Jerks (95/ 65) Rest 1 Minute Accessories: Row vs. Handstand Hold
Workout of the Day: Warm Up: 4 corners 5 sit ups —>lunge walk 6 hand release push ups—>inch worm 7 knees to elbows—>hurdle over/under 8 med ball cleans—>broad jumps Skill: Hang Power Cleans WOD: Every Minute on the Minute for 10 Rounds 5 Hang Power