Warm Up!
Ski 400m
Bike 20 Cal
6 Inch Worm with Push Up
10 Jump Squats
Mobility!
Box Hinge
Pigeon
Banded Pass Thru in squat Position
Hamstring Stretch with Band (see insta)
Strength:
Deadlifts
8-8-8-8-8
**Superset with 5 pistols each leg
Option A:
Thrusters
5-5-5-5-5
Option B:
4 Rounds
15 Push Up Tap Tap
6 Body weight lungsters
15 OH Plate Sit Ups
Warm Up
Run 1 mile or Row 1609m
Foam roll quads and upper back
10 Push Ups
10 Jumping Pull Ups
WOD:
OPEN GYM
or
Practice strength
Practice Gymnastics
Practice double unders (cough cough)
Try This:
3 Rounds for time :
Row 400m
16 Toes to Bar
16 KB Swings (53/35#)
16 Deadlifts (135/95#)
Warm Up:
Run 800m
2 Rounds
15 Jump Squats
30 Sit Ups
WOD:
Create your own workout!
Make up one you may have missed this week or practice a lift or skill!
Warm Up:
Row 800m
Jog Backwards to end of building and back
30 Jumping Jacks
WOD:
FREESTYLE FRIDAYS!
Create your own workout or make up on you missed… cough cough… MONDAY!
Work on a lift.. hit a new PR and text Nikki about it… the sky is the limit!
