Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel.1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller, more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: Stretch
CONTINUE READINGWarmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, de-load 5 x 3 @ 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats (75-95/45-65#) 500m Row/400m run Cooldown: mobilize shoulders with banded stretches and lacrosse ball.
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 3 @ 65% WOD: Circuits2:00 work at each station; 1:00 rest/transition 3 rounds Ball slams/med ball cleansRunToe touchesHand Release Push-ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD:40, 30, 20, 10 KB swings (35/26#)Wall balls (20/14#)Double Unders (4x singles) Cool down: 30 arch rocks, 30 hollow rocks, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds WOD: 3 rounds for time 500m row (400M Run) 20 Atomic Situps 20 OH lunge steps (25# Plate/KB) 20 Hand release push-ups 20 Pullups (Pike Push ups) Cooldown: roll and stretch
CONTINUE READINGWarmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 3 @ 65% WOD: 4 Rounds 25 Cal. Row or KB SDLHP 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpees, 15 Sit-ups WOD: For Time 15 minute Wall Sit (cumulative) Every time you rest, perform: 5 Push-Ups 10 Jumping Jacks 15 V-Ups Start a running clock and a stopwatch simultaneously. Perform the Wall Sit until you have to break. Every time you break, stop the stopwatch and perform 5 more »
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