The Wellness Project

October 26th

Warm up: 10/10 SPNT, scap push ups, ring scap retractions, bear rolls, glute bridges

50' each x2
Toy soldiers
Burpee broad jumps
Lunges
Side shuffle x2
Crab walk
Duck walk

Strength: alt. EMOM 10
1. 7/7 Bent over DB row
2. 0:30 ring pull up hold

Movement demo and practice

Workout: AMRAP13
10 DB bench press
0:30 foot elevated plank
10 DB deadlifts
0:30 skipping

Cool down: banded shoulder series

October 19th

Warm up: hip transitions, crab bridges, bear rolls, squat to stand

3 rounds:
500m bike
7/7 bent over DB row
10 lunges

Movement demo and practice

Workout: E2MOM x8
5/5 split stance lunge (2x DB)
10 renegade rows
5 devil's press

Cash out: 50 banded pull aparts

Cool down: saddle stretch, posterior shoulder

Happy Thanksgiving!

Warm up: sampson, hip transitions, down dog cobra with calf raises, scap push ups

AMRAP5
10 KB SDHP
10 KB swings
6 shuttle runs

E2MOM x4

5 power cleans and 5 goblet squats

2x 100' farmers carry

Partner workout
10 rounds total (5 rounds each)
10 DB hang power cleans
5 cal bike

200m farmers carry (each)

10 rounds total (5 rounds each)
10 goblet squats
5 cal ski erg

Sept 26

Warm up: bear rolls, worlds greatest, scap pull ups and scap push ups

3x 0:30 each
Agility ladder
Foot elevated supine plank
Hang DB sn**ch
Wall sit

3x 8 KB swings and deadlifts

2x5 hanging knee raises and box jumps

Running warm up:
Toy soldiers
Table top
Lunge and twist
Toe/heel walk
High knees
Butt kicks
200m run

WOD: partner AMRAP20
50 KB swings
200m run
50 hanging knee raises
200m run
50 deadlifts
200m run
50 box jumps
200m run

Cool down: wall figure 4, child's pose, supine twist