WOD/NEWS

• Sat.1.18.20

  Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: roll out and stretch

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• Mon.1.13.20

  Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

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• Sun.1.12.20

  Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 3 Rounds for time 20 Box Jumps 20 Med ball sit-ups 20 Pike pushups Cool down: 50 abmat sit ups, 50 Supermans.

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• Wed.1.8.20

  Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat 10 x 1-2 @ 85% Rest :60-:90 between sets WOD:  Tabatas, 4:00 each exercise Sit ups KB Swings Supermans Lunges Banded Lat Pull downs Cooldown: roll out and stretch

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• Sat.1.4.20

  Warmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

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• Sun.12.22.19

  Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

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• Sat.12.21.19

  Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown:  banded shoulder and hip stretches, roll out

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