Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 push press Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 10 Min EMOM 3 x RDL @ 50% DL 1RM then 10 Min AMRAP 15 KB Swings 10 Box Jumps Cooldown: 25 Leg levers, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 push-ups, 10 diamond pushups, 400m run Partner WOD 10 Rounds 5 narrow grip push-ups 7 skull crushers * 9 dumbbell bench press with a twist * Partner does 50m shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1is finished. * Pick more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 800m easy pace run WOD: 4 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 prisoner squats, 10 pushups (hold a tight, low position for 2 counts), 200m easy pace run WOD: 4 Rounds 400m run 15 Hanging leg raises 400m run 20 Wall balls Cooldown: banded shoulder stretches (contract/relax x 3), spend a lot of time rolling and stretching the achilles and calves
CONTINUE READINGWarmup: ROM drills, dynamic stretches, max bar hangs, 25 squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: “Cindy” 20 Min AMPRAP 5 Pullups 10 Push-ups 15 Squats Write your results in your book Cooldown: 50 situps
CONTINUE READINGWarmup: ROM Drills, 15 Straight legged deadlift, 15 Good mornings with bar, 400m run Strength: Deadlift WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD: 3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown: 1 min Plank, 1 min Side Plank, each side Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. GOAL – Cycle whole deck. Hearts = Burpees more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 500m row, 25 situps WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until you get to 20 mins Cooldown: 50 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side
CONTINUE READINGWarmup: ROM drills,dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row Max pull-ups more »
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