Warm up
WOD Prep
Dumbbell Thrusters
Dumbbell lunges
Wall Balls
WOD
4-minute EMOM: 15 Thrusters Dumbbells
Rest 1 minute
Warm-Up:
When Partner 2 finishes the movements, switch positions
Partner 1 Plank holds
Partner 2 completes the following.
10 Plate squat therapy
Warm up:
2 rounds
10 Russian twists, 20 plate hops, 10 mountain climbers
Stretches
Hollow rock medball passes
WOD Prep
Overhead Squats
Pull ups
Warm-Up:
Sand bag runs and air squats
stretches
WOD prep:
Power Cleans
Pull Ups
Push Ups
Warm up:
Side to side jumps and sprints
Diagonal planks or Arm raise planks
Skill:
Kettlebell
Box Jumps
WOD: 21-15-9
Warm Up:
Jump Rope - practice Doubles
Stretches
WOD Prep:
Dumb bell Front Squats
Pull Ups
WOD: On the 5:00 x 5 Rounds:
9 Burpee Box Jump Overs
5 Pull Ups
5 Dumbbell Front Squats
5 Pull Ups
Jump Rope - practice Doubles
Stretches
WOD Prep:
Dumb bell Front Squats
Pull Ups
WOD: On the 5:00 x 5 Rounds:
9 Burpee Box Jump Overs
5 Pull Ups
5 Dumbbell Front Squats
5 Pull Ups
Warm up:
2 rounds
10 Russian twists, 20 plate hops, 10 mountain climbers
Stretches
Hollow rock medball passes
WOD:
Tabata Kettlebell planks
Rest
Warm-Up:
Tabata Row
WOD prep:
Kettle Bell Swings
Jump rope
WOD:
5 rounds for time