Warmup: PVC passthru’s, max plank hold, 10 push ups, 20 dips Strength: Bench press maxWork up to a new 1 RM 5 x 1 WOD: 20:00 AMRAP 10 Ring Pushups15 Pull-ups20 KB Figure 8’s Cool-down: Roll out and stretch
Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »
Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: FRC workout 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m Run Scoring: Post your workout time Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches :30 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 stretch
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