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2021 June'S ARCHIVE

  • Wed.6.30.21

    By CoachBo | In WOD | on June 30, 2021

    Warmup: ROM, dynamic stretches, 30-20-10 of push ups and flutter kicks Strength: Bench Press5 x 5 @ 80% Rest 60-90″ WOD: 25:00 AMRAP 800m Run15 Box Jumps5 2-arm KB Front Squats15 Burpee Pullups Cooldown: 25 GHD sit ups, roll out and stretch

    CONTINUE READING
  • Mon.6.28.21

    By CoachBo | In WOD | on June 28, 2021

    Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts5 x 5 @ 80%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar10 Lunges, each side15 Ball Slams then 800m Run Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.6.26.21

    By CoachBo | In WOD | on June 25, 2021

    Warmup: ROM drills, 5 cleans +1 Jerk x 5 rounds with bar WOD: 20 Min AMRAP 5 Clean & Jerk (135/95#)10 Double unders15 TTB Cooldown: Max plank hold; 50 supermans then roll out and stretch

    CONTINUE READING
  • Wed.6.23.21

    By CoachBo | In WOD | on June 23, 2021

    Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups Strength – Bent Over Rows 5 x 5 @ 80% WOD: 18-15-12-9 reps, for time of: Back Extensions Push-press (65/45#)Sit-upsPull-UpsDipsPush-ups Cool down: Roll out and more »

    CONTINUE READING
  • Mon.6.21.21

    By CoachBo | In WOD | on June 21, 2021

    Warmup: ROM, dynamic stretches,30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat5 x 5 @ 80% WOD: 20:00 AMRAP 30 KB Swings20 lateral lunges, alt10 GHD Sit ups or V-Ups500m Row or 400m Run Cooldown: Roll and stretch

    CONTINUE READING
  • Sat.6.19.21

    By CoachBo | In WOD | on June 19, 2021

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Wed.6.16.21

    By CoachBo | In WOD | on June 16, 2021

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 8 @ 75% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

    CONTINUE READING
  • Sat.6.12.21

    By CoachBo | In WOD | on June 11, 2021

    Warmup: ROM, dynamic stretches, 400 m run WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.6.9.21

    By CoachBo | In WOD | on June 9, 2021

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.6.7.21

    By CoachBo | In WOD | on June 7, 2021

    Warmup: ROM, dynamic stretches, 40 High knees, 20 Mountain Climbers (Slow), 10 Squat and reach, 20 banded Squat walk, each side, 10 Flag Push ups Strength: Deadlift5 x 8 @ 75% WOD: “Pandemic”Number of reps x 1,2,3…10…3,2,1 1 Burpee2 Mountain Climbers3 Sit ups Cooldown: childs, pigeon, saddle, twist and reach

    CONTINUE READING
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