Warmup: ROM, dynamic stretches, 1 minute jump rope, 15 walking toe touches, 15 tuck jumps, 15 inchworms WOD: 2 Rounds: each circuit for 8 minutes with 2 min rest between circuits; 4 rounds with 2 min to complete 8 reps of: Circuit 1: Barbell Complex RDL; Bent over row; Upright row; Press; Forward raise; OH more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 banded pushups, 15 jumping squats, 15 kip swings, 15 scap pull-ups WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, Strength: Bench Press, deload Work – 5 x 3 @ 65% 1 RM, with 60 – 90 seconds rest between sets WOD: 50 Wall Balls 40 KB swings 30 HRPU’s 20 Burpee Over the Box Jumps 10 TTB Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 FS and 10 Press with PVC, 1 minute jump rope to warm up your double-unders. WOD: Open 17.5 10 Rounds for Time: 9 x Thrusters (95/65#) 35 x Double Unders Scaled – 9 x Thrusters (65/45#) 35 x single-unders (There is a 40 minute time cap) Strength: Deadlift, deload Work: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 3 x 30 sec battling rope, 30 sec plank WOD: 3 Rounds 1000m Row 25 GHD sit ups 10 Front Squats (75-95/45-65#) 400m Run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds jumping jack, high knees and butt kicks WOD: 3 Rounds 25 SDHP 12 Ring Dips 30 Double Unders 12 each leg Split Lunge (95/65) 25 Weighted Super Crunches Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpee broad jumps, 15 sit-ups, 15 superman a WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands
CONTINUE READINGWarmup: ROM, dynamic stretches, lateral lunge with lateral and medial reach x 5 each side, 15 jumping squats, 800m easy pace run WOD: 10 Minute AMRAP 10 Pullups 30 Double Unders rest 3 minutes, then 15 Min AMRAP: 10 TTB 20 Box Jumps 30 Hand Plank Shoulder Taps Cooldown: Frog hip rocks x 10, low more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 one-legged RDL, 15 press with PVC, 20 Kip Swings, 500m row WOD: Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of butt kicks, high knees, jumping jacks WOD: 20 minute AMRAP 200m run 12 Burpees 10 GHD situps Cooldown: 50 Hollow Rocks, 50 Arch Rocks, roll out and stretch
CONTINUE READING