10.01
Warm-up A:
5 Down ups
5 Hand walkouts
5 Down dog and seal
5 Down ups
5 Glute bridge
Warm-up B; 2 rounds of:
10 side plank raises/side
10/10 Crab Kicks https://www.youtube.com/watch?v=XC33m1JSRXk
WOD; For time:
20 burpees
10/10 Crab kicks
18 burpees
10/10 Crab kicks
16 burpees
10/10 Crab kicks
14 burpees
10/10 Crab kicks
12 burpees
10/10 Crab kicks
10 burpees
10/10 Crab kicks
8 burpees
10/10 Crab kicks
6 burpees
10/10 Crab kicks
4 burpees
10/10 Crab kicks
2 burpees
10/10 Crab kicks
11.01
Warm-up A:
20 Jumping jacks
10 Samson stretch
10 Alternating crossover reverse lunges
20 Jumping jacks
5 full sets hip flows
Warm-up B; 2 rounds of:
60 sec. top of push ups hold/hollow position
10 Alternating bird dogs
WOD A) AMRAP 12min:
5 Pike push ups
10 Supermans
20 Jumping lunges
Scaled: Push-ups / Kneeling push-ups
WOD B) Tabata 8x20sec
20 sec. Glute brigde
10 sec. Top of glute bridge hold
12.01
Warm-up A:
Tabata: 30 sec on/10sec off:
Skippings
Samson stretch
Skippings
Hand walkouts
Skippings
Warm-up B; 2 rounds of:
30 sec. Side plank hold/ per side
30 sec. Hollow hold
WOD; For time 5 rounds of:
30 Skater jumps
30 Plank knee twist
30 Alternating single leg romanian deadlift with knee raises
30 Scissors per side
13.01
Warm-up; 2 rounds of:
20 Box step ups
20 Superman’s
20 Shoulder rotations
“Chad”
Complete 1000 box step-ups for time.
1: Use a 20” inch box or something else like a beer crate…
2: Wear a ruck sack that weighs 20 kilo for men, and 15 kilo for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1000 repetitions.
14.01
Warm-up A:
20 Ankle jumps
10 Alternating inverted hamstring stretches
20 Ankle jumps
10 Alternating instep stretch + rotation
20 Ankle jumps
10 Lateral squat stretches
20 Ankle jumps
10 Sumo squat stretch
Warm-up B; 3 rounds of:
10 Alternating single leg romanian deadlift with knee raises
20 Plank knee twist
20 sec. bottom of push up hold
WOD; For time:
10 Squats
50 Jumping jacks
20 Squats
50 Jumping jacks
30 Squats
50 Jumping jacks
40 Squats
50 Jumping jacks
50 Squats
50 Jumping jacks
60 Squats
50 Jumping jacks
70 Squats
50 Jumping jacks
15.01
Warm-up:
5 Down ups
10 Samson stretch
10 Lateral squat stretch
5 Down ups
10 Dynamic bridges
10 Hip crossover
WOD A) 3 rounds of:
*5 tempo bulgarian split squat left leg
*5 tempo bulgarian split squat right leg
*Tempo 5 slow seconds down-hold 1 sec-fast up
30 sec. Single arm plank hold left side
30 sec. Single arm plank hold right side
WOD B) AMRAP 15min:
2,4,6,8,10,12, etc
Chair dips
Tuck ups
Chair step ups (per side)
16.01
Warm-up A; 2 rounds of:
20 Mountain climbers
10 Sumo squat stretch
10 Air squats
20 Mountain climbers
10 Towel Hamstring curls
Warm-up B; 3 rounds of:
10 Alternating cossack squats
10 PVC/broomstick Kang squats
10 Supermans
WOD: 3 rounds for total reps of:
1min Frog jumps
1min Hand release push ups
1min Half burpee
1min Arch rocks
1min Rest
