09.23.2023 Partner WOD

WOD
"Dumbbell Inferno"

With a partner complete as many reps as possible in 30 minutes

100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees

05.29.2021

Warm up
400m jog
Coach led dynamic warm up outside


Mobility
thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
2x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers

Barbell/Gymnastics warm up
Perform 3 reps of each
high hang clean extension
high hang clean high pull
high hang power clean
high hang squat clean
take 2:00 to practice some ring swings or kip swings or air chair swings

Repeat above from the hang position
take 2:00 to practice on the rings or the rig

start to build load to your working weight

WOD
"Power"
AMRAP 15:00
1 power clean heavy 185/135 155/105 115/75
2 bar muscle up or rings or 4 strict pull ups or 6 ring rows
4 devil's press 35/25 20/15
25 feet front rack walking lunges 35/25 20/15

02.28.2020 Partner WOD

Warm Up
2 rounds

10 cals row or bike
5 banded pass throughs at the bottom of the squat
20 banded pull aparts
then...
2 rounds
5 ring rows
10 slow to fast air squats
20 second plank hold


Mobility

single leg balance x 15 seconds each side
single leg hip flexor kicks x 8 each side
couch stretch x 30 seconds each side
25 feet perfect stretch walk

Primer:
20 goblet squats
20 front rack walking lunges
10/side KB deadlifts- single arm

Rest 1:00 and repeat
*choose a KB weight where you can maintain unbroken sets of each exercise


WOD
with a partner
50-40-30-20-10 cals row
partner A. rows for calories
partner B. completes rounds of the AMRAP
switch whenever

AMRAP

7 push ups

10 pull ups
17 air squats