Mamas in Motion- Wednesday 3/6 Upper-Body focus- • Military press 8x2, 6x2 • Around the worlds 12x2, 10x2 • core: 12x3- each movement- Russian twists, ½ kneeling GTOH & butterfly kicks Partner workout- 16 min- 1 person working, 1 person resting • 20 calories • 1 min hold (30 sec each) • 14 reverse lunges with plates

Strength: Every 2 ½ mins x 5 Strict Press 5x3 @70-80& Workout: For Time (15 min time cap) 40 Wall Balls 30/24 Cals Ski/Bike 20 Pull Ups 15 Power Cleans 60/40kg 40 Wall Balls 30/24 Cals Ski/Bike 20 Pull Ups 15 Squat Cleans 60/40kg

Strength : Back Squat ( Week 4 ) 3 x 6 @ 70% 2 x 6 @ 75% Every 2:30 Conditioning : Partner AMRAP 20 mins. Row 24/20 Cals 10 Burpee Box Jump Overs 20 OH DB Reverse Lunge Run 20 Cals 20 TTB 20 DB Snatch

Strength : Deadlift 5 x 4 @70% Superset with 10 DB RDL Every 3:00 Conditioning : 18 MIN AMRAP ( no measure) 10 Double DB Bench Press 5-10 Strict Chin ups 20 Sec Handstand hold 10 Barbell bent over rows 20 Sec Hollow Hold

Teens Class 15 mins AMRAP 5 Banded pull ups 10 DB Rows 1 length Sandbag Walking Lunge 20 sec hollow hold 2 Sled push 5 Cals on Bike fast Damper at 10 Wod 10 Min AMRAP 10 Cals Bike Alt Row 6 Box Step ups 6 DB Snatch 6 sit ups

PARTNER WOD: 40 MIN TIME CAP 40 Target Burpees 100/90 Cals Bike 40 Kb Swings (Russian) 100/90 Cals Row 500/450m Ski 100 Cals Air Runner 40 Pb Reverse Lunges 40 Target Burpees 60/50 Cals Bike 40 Kb Swings (Russian) 60/50 Cals Row 500/450m Ski 60 Cals Air Runner 40 Pb Reverse Lunges

EMOM X 16 mins 8 x Goblet squats (heavy) 5 x Strict pull-ups 8 x Rdl 5 x Ddb Bench (heavy) EMOM X 16 mins • 8 burpee box jumpovers • ⁠12 Cals echo alt runner • ⁠2 sled push • ⁠16 powerbag lunges •

Strength: EMOM X 12 1 Power Clean + 1 Squat Clean Workout: For Time (12 MIN TIME CAP) 60/50 Cals Row/Bike 60 Wall Balls 30/24 Cals 30 Wall Balls

Strength : Strict Press 5,5,4,3,2 Superset with 5 Strict Pull ups. Every 3:00 Conditioning : Partner up. 20 MINS AMRAP Run 24 Cals 20 C2B 8 DB Devils Press Ski 20/16 Cals 20 Box Jump overs 4 Wall walks

Walking lunges x4 Hip thrusts x14 x2 & 12x2 E M O M 1. 12 calories 2. 14 DB snatches 3. 10 leg raises