Warm Up – 3 rounds 20 Double Unders 10 Burpees 10 Squats Jumps Skill Work – Revise – Wall Balls and Kettlebell Swings WOD – AMRAP- 15 minutes 5 Box Jumps (24/20) 7 Kettlebell Swings (16/12) 9 Wall Balls (10/6)
Warm Up 20 lunge and twist (2 sec hold in the samson stretch each rep) 20 air squats (2 sec hold in the bottom each rep) 10 spiderman stretch (2 sec hold in the stretch each rep) 20 star jumps 10 Cossack stretch (2 sec hold in the stretch each rep) Skill Work Revise –
Warm Up – Partner Broomstick Over and Under Skill Work Scaling for Pull ups – Jumping Chest to Bar is scaling 2 mini rounds of Cindy – 2 Pull ups/ 2 JC2B, 5 Push Ups and 5 Squats WOD – “Cindy” – AMRAP 20 minutes 5 Pull Ups 10 Push Ups 15 Squats
Warm Up Rotational Warm Up Skill Work Revise – Push Ups Revise – Push Press WOD – AMRAP – 8 minutes 5 Push Press 10 Walking Lunges 50 metre High Knee Skip GAME! Dodgeball
Warm Up 3 rounds: 10 Sit Ups 10 Star Jumps 20 Squats Skill Work Revise WOD Movements WOD AMRAP in 12 minutes 10 Overhead Squats 30/20 10 Toes to Bar 100 metre run
Warm Up Skipping 10 Star Jumps 10 Burpees 10 Lunges Skill Work Practice Push Ups Revise Perfect Squat WOD – AMRAP – 8 minutes 4 Push Ups 8 Squats 12 Step Ups GAME! Farmers and Lumberjacks
Warm Up 3 rounds of 30 seconds each of: Sit Ups Star Jumps Squats Skill Work Skills Workshop – Deadlifts WOD Deadlift 1-1-1-1-1
Warm Up Skipping 10 Star Jumps 10 Burpees 10 Lunges Skill Work Practice Superman to Hollow Hold Revise Perfect Squat WOD – AMRAP – 8 minutes 4 Push Ups 8 Squats 12 Step Ups GAME! Farmers and Lumberjacks
Warm Up 3 Rounds 5 Inch Worms 10 Squat Jumps 15 Sit Ups Skill Work Revise – Press and Push Press Warm up – 3 empty bar, 3 then 3 (working with 3) WOD – Strength Press 1-1-1-1 Push press 1-1-1-1
Warm Up 500 metre run Skill Work – Revise Front Squat WOD – AMRAP – 12 minutes 4×25 metre shuttle run 12 DB Front Squats (10/8) 12 DB Step Ups 24/20 (10/8)
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