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Warm up – 1 min Each Samson Lunge / Roll Over to V-sit / Knight to Hamstring / Bottom of Squat Hold / Wide Hip Opener / Armless Prayer / Seated Wall Slide Prep – Set up and go through a few reps of each United In Movement WOD #5 Every 4 min (3 min […]
Warm up – 3 Rounds 10 Crossed Side to Side 10 Squat to Stand 10 Knight Stretch on Box 30 sec Samson w/ Side Stretch Prep – 3 Rounds easy pace 5-10 Push-ups 10 Squats 5-10 Push-ups 10 Lunges 5-10 Push-ups 10 Deadlifts A) United In Movement WOD #3 * 20 min AMRAP Compete 20 […]
Warm up – 2 rounds of – 30 sec Jog in Place / 10,10,10 Single Leg Hops / 10,10,10 Double Leg Hops then 2 rounds of – 10 Slow Air Squats / 1 min Bottom of Squat with mobility / 10 Fast Air Squats then 2 rounds of – 30 sec arm swings forward and […]
Rest day Pick a project or chore you have been putting off…..write it down. This is the week to start it!!
Warm up – 3 rounds 10 Cossack Squats 10 Inch Work w/ Push-up 10 Broom Stick Snatch 10 Goodmornings Prep – 5 rounds (slow–>fast) 5 Air Squats 5 DB Snatch Right Arm 3-5 Push Ups 5 DB Snatch Left Arm 1 min walk Metcon – “Support Your Local Box” workout 1 10 Air Squats 9 […]
Warm up – 5 sets 3 Turkish Get-up per side 10 Superman Back Extensions 10 Hollow Rocks Metcon – 30 min AMRAP3 Rounds of – 75 Double Unders (100 Singles or 100 Jumping Jacks) 20 Jumping Lunges 20 V-snaps into 2 Rounds of – 30 Air Squats 20 Sit-ups 15 Handstand Push-ups into 1 Round […]
