WOD
STRENGTH
3×10 deadlift
if you dont have heavy equipment, do singel leg deadlift
WOD
40/30/20/10
- burpees
- squat jumps
- snatch (barbell, single arm with equipment)
STRENGTH
12′ EMOM
- 12 deep side steps
- 12 push up
WOD
3 rounds for time
- 30 sit thru
- 30 big lunge steps (front and back)
- 30 sit ups
- 30 pistols (scale if you need)
STRENGTH
6′ OTM10-15
deficit push ups
WOD
12′ AMRAP
- 20 half burpees
- 30 russian twist
- 40 overhead lunges
MOBILITY
work on your mobility
- 10′ hip mobility &
- 10′ overhead mobility
WOD
5 rounds for your core
- 20 hollow rocks
- 20 russian twist
- 20 toe touch
- 20 arch lifts
WOD
3 rounds for time
- 30 tuck ups
- 1′ du’s
- 30 squat jumps
- 1′ du’s
- 30 sit ups
- 1′ du’s
MOBILITY
work 10′ on your weak mobility points
STRENGTHeve
ry movement accumulate to 3′
rest as needed
- handstnad hold
- fire chair
WOD
3 rounds for time
- 20 push up
- 30 overhead squats
- 20 tuck ups
- 10 burpee tuck jump