Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 10 x 1-5 @ 75% WOD: 20:00 AMRAP 400m Row 15 Burpees 20 KB Sumo Deadlift Highpulls Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 1000m Row 25 Squats Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups WOD:3 Rounds for time 25 KB Deadlift (AHAP) 12 Ring Dips 30 Double unders 12 weighted Split lunge (use two heavy DB’s) 25 Super crunches, 10# Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups WOD:3 Rounds for time 25 KB Deadlift (AHAP) 12 Ring Dips 30 Double unders 12 weighted Split lunge (use two heavy DB’s) 25 Super crunches, 10# Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength: Bench press 10 x 5 @ 75% WOD: For Time – use same weight for each exercise. (75-95#/45-65#) 800m run 5 Front Squats 10 Push Press 15 Med Ball Cleans 400m Run 5 Front Squats 10 Push Press 15 Med Ball Cleans 800m Run more »
CONTINUE READINGWarmup: ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength: Back Squat 10 x 5 @ 75% WOD: For time 50 Wall balls 40 KB Swings 30 Hand release push ups 20 TTB 10 Over the box burpees then 3 x 200m sprints, 1:00 rest Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 5 seated press; 10 dips on box, 800m run WOD: 5 Rounds for Time 10 Push press (95/65#) 15 Tricep kickbacks :30 Battling rope Cooldown: 30 sit ups, 30 supermans Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 3 @ 85% WOD: For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch
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