Warmup: ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run 2 min Plank Cooldown: 1 min side plank, each side. Roll more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls more »
CONTINUE READINGWarmup: ROM, dynamic stretches, run 800m WOD: EMOM for 30 minutes 5 Pullups 7 Push ups 9 Squats Cooldown: 3 x 10 block passes from hands to feet, 3 x 30 Arch holds. Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, warmup to the working weight for SDHP’s and PP, go through each of the 5 movements and do 5-10 of each WOD: Fight Gone Bad! 3 rounds of: Wall-balls (20/14#) Sumo deadlift high pulls (75/55#) Box jumps 20″ Push presses (75/55#) Row (calories) In this workout, you move from each of more »
CONTINUE READINGWarmup: ROM, dynamic stretches, with PVC – 10 Clean pulls, 10 Power cleans, 10 FS, 10 Split jerk (focus on footwork) Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: For Time: 21 KB Swings 15 Thrusters 9 Strict Pull-Ups 800 Meter Run 9 Strict Pull-Ups 15 Thrusters 21 KB more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 handstand holds – start with 10 seconds and add on 10 seconds each time, ending with 50 seconds, 10 burpees. Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds As many rounds in 3 minutes of 5 Goblet squats 5 Burpee Box Jump more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 FS with bar, 1 minute plank WOD: Three rounds of: 8 Front Squat (70% of clean) Rest 1 min Row 250 Meters Rest 1 min 10 Plank to Elbows, alt Rest 60 seconds Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC pass throughs, 50 arch rocks, 50 hollow rocks, 400m run WOD: 3 rounds SLOWLY of: 21 Overhead squats (95/65#) 21 GHD sit-ups 21 hip-back extensions Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: Roll and Stretch
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