WARM-UP: PLYOS SKILL: Into WOD WOD: Burpee EMOM Ladders 1 Burpee + 1 BSQ ladder (3:00 rest) 1 Burpee + 1 Shoulder-Press ladder (3:00 rest) 1 Burpee + 1 Deadlift ladder
WARM-UP: 3:00 Jump Rope Warm-up 3:00 Shoulder Stretching SKILL: 10:00 EMOM ODD: 200m Run EVEN: Choose one of the following A. 25’+ HSW B. 20 Shoulder Taps C. 3 wall walks WOD: Teams of 3: Complete for Time: 3,000m Row While rowing, other athletes must complete: 300 Sit-ups 600 Double Unders
WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL: :60 Couch Stretch :60 Pigeon Stretch :90 Quad Smash with BB WOD: Every 3 minutes for 15:00 (5 Rounds) From 0:00-3:00 2 Rope Climbs 2
WARM-UP: 9:00 EMOM M1: :45 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Every 2:00 for 10:00 1 Clean Complexes at 70% of 1 RM Clean (PC + PJ + FSQ + Hang Clean + Split Jerk) WOD: “JT” 21 – 15 – 9 Handstand Push-ups Push-ups Ring
WARM-UP: 30 drills 2x’s: Seal jumps Downward dog Arm circles Bar hang Handstand hold Push ups SLSU SKILL: Dumbbell 3-Point Lunge 5 x 3 each leg WOD: Open WOD 12.2: 10:00 AMRAP 30 Snatches 30 Snatches 30 Snatches AMRAP Snatches
WARM-UP 400m Run Fence Drills 10 Burpee Broad Jumps :30 Bar Hang 15 Knee above the hips :30 Squat hold with Wall Ball 20 UB Wall Ball Shots SKILL: Find 3 RM Bench Press Every 2:00 for 14:00 Perform 3 reps of Bench Press WOD: “Karen” 150 Wall Ball Shots
WARM UP: 200m run 200m row Plyos 200m run 200m row Plyos 200m sprint 200m row SKILL: Straight to WOD WOD: Teams Of 3 1000m Row 50 GTO w/Plate 50 BXJ 50 MB SU 200 m run 40 GTO w/Plate 40 BXJ 40 MB SU 200m run 30 GTO w/Plate 30 BXJ 30 MB SU
Last class of the day is 12:00pm! WARM UP: 20 Jumping jacks 20 Seal jumps :60 Couch stretch R :60 Couch stretch L :60 Downward dog stretch 3 Rounds of Cindy SKILL: Pistol and HSPU drills WOD: “Mary” 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull-ups
WARM-UP: Plyos Barbell smash SKILL: DU skill work WOD: 14 Min AMRAP 15 Deadlifts 200m Run C2C farmers carry
8842 Broadway St.
San Antonio, Texas 78217
