Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Pogo Hops
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Front Rack Mobilization
30 seconds Cat Cows
Movement Prep:
5 Burpees
10 Toes to Bar
10 Clean Pull
5 Power Clean
10 Push Press
5 Power Clean and Jerk
45 seconds Double Under Practice
Strength
WOD
EMOM 28 Minutes
COMPETITIVE
Minute 1: 10 Burpees
Minute 2: 40 Double Unders
Minute 3: 12 Toes to Bar
Minute 4: 6 Clean and Jerks (115/80)
PERFORMANCE
Minute 1: 10 Burpees
Minute 2: 25 Double Unders or 45 Single Unders
Minute 3: 10 Knees to Elbows or Chest
Minute 4: 6 Clean and Jerks (95/65)
LIFESTYLE
Minute 1: 80 No Push Up Burpees
Minute 2: 30 Single Unders or Line Jumps
Minute 3: 10 Hanging or Lying Knee Raises
Minute 4: 6 Clean and Jerks
Form: Prioritize Form Over Intensity.
Stimulus: For This Circuit You Should Have at Least 10 Seconds After Each Movement. This Is a Good Workout to Work On a Skill You Can Already Do While Under Fatigue.