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2021 February'S ARCHIVE

  • Sun.2.28.21

    By CoachBo | In WOD | on February 28, 2021

    Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.2.24.21

    By CoachBo | In WOD | on February 24, 2021

    Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 snap push ups Strength: Bent Over Rows Work: 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

    CONTINUE READING
  • Mon.2.22.21

    By CoachBo | In WOD | on February 22, 2021

    Warmup: ROM drills, 30 sec squat hold straight into 10 squats x 3 Strength: Back Squat 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

    CONTINUE READING
  • Sun.2.21.21

    By CoachBo | In WOD | on February 21, 2021

    Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of: 10 push ups 20 tricep dips 30 squats 40 lunges 50 sit ups 60 second wall sit 400m run Cooldown: roll and stretch

    CONTINUE READING
  • Sat.2.20.21

    By CoachBo | In WOD | on February 20, 2021

    Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.2.17.21

    By CoachBo | In WOD | on February 17, 2021

    Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds 30 forward lunges 30 dips 30 reverse lunges 30 alternating v-ups Cooldown: Roll and stretch

    CONTINUE READING
  • Mon.2.15.21

    By CoachBo | In WOD | on February 15, 2021

    Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist WOD: For time 100-80-60-40-20 sit ups 50-40-30-20-10 squats 25-20-15-10-5 push ups first round = 100 sit ups, 50 squats, 25 push ups second round = 80 sit ups, 40 squats, 20 push ups, etc. Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.2.14.21

    By CoachBo | In WOD | on February 13, 2021

    Warmup: ROM, dynamic stretches, 1 min jumping jacks WOD: 15 Min AMRAP: 5 Push-up 10 Squats 15 Sit-ups 20 Lunges Rest 2 Minutes, then 10 x 1 Min Planks, rest 30 sec (alternate between plank and side planks) Stretch well

    CONTINUE READING
  • Sat.2.13.21

    By CoachBo | In WOD | on February 13, 2021

    Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 each Lunges Pushups Sit-ups Squats There is no rest between exercises Then 50-40-30-20-10 reps for time: Mountain Climbers Flutter Kicks Superman’s Cool down: Roll out and stretch

    CONTINUE READING
  • Wed.2.10.21

    By CoachBo | In WOD | on February 10, 2021

    Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit and reach, up more »

    CONTINUE READING
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