Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 5 @ 65% WOD: 4 Rounds 12 KB Swing + Goblet squats 24 Seated Leg raises 24 Lunges, alternating Cooldown: Roll and stretch
Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups40 Pushups30 KB Swings20 Pull-ups or Bent Over rows40 Sit ups30 Push ups20 KB Swings10 Pull-ups or Bent Over rows30 Sit ups20 Pushups10 KB Swings5 Pull-ups or Bent Over rows Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 90%Work: 5 x 1-2 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch
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