Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike) 10 single, single, double V-up 15 single leg deadlift to curtsy lunge 20 alt jumping lunges 1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD: 4 Rounds 20 Burpees 30 KB swings 40 Slow Mountain Climbers 500m row Cooldown: Ab circuit, roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches 2 x :20 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 10 lunges WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, do lunges. Wall Balls 20 lunges Cooldown: Pick and ab circuit from the board. Roll more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch
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