Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold Strength: Back Squat Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 Rounds of Tabatas (8 rounds of :20 work/:10 rest = 4 min) more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 3 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 30 Mason Twists – wtd 30 Wall Balls 30 more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 4 Rounds for Time: 30 V-ups 60 Bicycles Weighted Sit ups 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 400m Run Cooldown: 5x Updog and Downdog, spend at least more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: All Athletes: 3×3/side Split Squat with 5:1 Tempo (5 sec down, 1 sec up) 12min AMRAP 20 Cal Row 10 Streamline Burpees (keep feet glued together, jump with arms straight overhead – more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms Accumulate 1:00 handstand hold 2 – 3 sets max strict Handstand Pushup’s, 1:00 rest WOD: “Helen” 3 Rounds For Time* 400M Run 21 KB Swings 12 Pull-ups *note time and modifications, if any, more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 21-15-9 Wall Balls Burpees Rest 2:00, then 3 Rounds 3:00 work/2:00 rest 15 sit-ups (GHD or Ab mat) 15 Squats Cooldown: work pecs and shoulders with lacrosse ball, hip opening complex. more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats 3:00 Jump rope, work on doubles 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: 3×3 Eccentric Pull Up more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Four rounds for time of: 400m Run 50 Squats 30 Situps 10 Pushups Cooldown: stretch those legs, hips and chest!!
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