Pre-Wod
Dynamic Group Warm-Up
Group Hip Opener
1 Round: Side-Butt
Workout of the Day for Monday, December 17th, 2018:
Backsquat:
5 x 5, Week 3*
*Add 5-10 lb. from last week
4 Rounds:
2 Min AMRAP: Sandbag Clean 150/100-lb
1 Min AMRAP: C2B
*Score is max total reps of Sandbag Cleans and C2B over all 4 rounds.
Sweat Sessions Workout for Monday, December 17th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min SL Frog Rock, Right
1 Min SL Frog Rock, Left
Skill: Squat Therapy, and DB Hang Clean & Jerk
7 min AMRAP:
5-10-15-20-25…
Calorie Row/Bike/Ski
DB Hang Clean & Jerk
7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Abmat Sit-Up
7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up