Elementary Warm-Up: 3x or 5:00 Bear crawl => cartwheel => 10 one-legged side-to-side hops, each leg => speed ladder => 5-10 seconds in the bottom of the squat Focus: Hang power clean – focus on dip shrug with straight arms WOD: 6:00-8:00 AMRAP 3 wall walk-ups 5 han
Elementary Warm-Up: 3x or 5:00 Bar hang => bear crawl => broad jump => 5 one-legged toe touches, each leg => basic dot drill x 10 => 50-meter run Focus: Rope climbs – focus on foot placement WOD: 6:00-8:00 AMRAP 1 rope climb or beginner rope climb 5 burpees 10 wall ba
Run the sidewalks of your street for 15 minutes. If you have a dog, take it with you on a leash. Return home, drinks some water, and create a word search puzzle using your favorite exercises. See how long it takes your family to find all of the words.
Elementary Warm-Up: 3x or 5:00 Bear crawl => 5 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => basic dot drill x 10 => 25-meter side shuffle => 25-meter high knees Focus: Hang power clean – focus on dip-shrug-drop-stand WOD: 7:00-9:0
In 3o minutes do the following: Open with 15 burpees then sit down and begin an essay on your favorite movie. Every 5 minutes, stop and perform 10 super-slow squats. At the end of 30 minutes, do 15 burpees.
Elementary Warm-Up: 3x or 5:00 Superman-hollow flips with 3-second hold Focus: Toes-to-bar – static arch and static hollow on pull-up bar WOD: 21-15-9 Wall ball shots, dodgeball, 4#-6#, 6’-8’ target Game: 5:00-10:00 Paper Airplane