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WOD/News

  • Mon.9.28.20

    By CoachBo | In WOD | on September 28, 2020

    Warmup: ROM, dynamic stretches, 10 burpees, 10 jumping squats, 10 Atomic sit-ups WOD: For time: With a bumper plate, 25/15#: 50 ground-to-overhead 40 sit ups 30 squats 20 triceps extensions 10 plate burpees 20 triceps extensions 30 squats 40 sit ups 50 ground-to-overhead

    CONTINUE READING
  • Sun.9.27.20

    By CoachBo | In WOD | on September 26, 2020

    Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch

    CONTINUE READING
  • Sat.9.26.20

    By CoachBo | In WOD | on September 25, 2020

    Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.9.23.20

    By CoachBo | In WOD | on September 23, 2020

    Warmup: ROM, dynamic stretches, 20 banded pulldowns, 20 push ups, 20 sit ups WOD: 20 minute AMRAP 10 Burpee Pullups 20 GHD (Wtd) situps 30 Second Handstand holds Cooldown: Ab circuit, roll out and stretch

    CONTINUE READING
  • Sun.9.20.20

    By CoachBo | In WOD | on September 20, 2020

    Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  4 Rounds 20 Burpees 30 KB swings 40 Slow Mountain Climbers 400m run Cooldown: Ab circuit, roll and stretch

    CONTINUE READING
  • Wed.9.16.20

    By CoachBo | In WOD | on September 16, 2020

    Warmup: ROM, dynamic stretches, 4 x :20 Jumping jacks, squats, pike push ups, tuck ups WOD: AMRAP in 20 minutes 25 Wall Balls 18 Alternating Dumbbell Snatches 12 Toes-to-Bar or Toes to KB Cooldown: yogi squat, lizard lunge, hamstring stretch, pigeon, spinal twist

    CONTINUE READING
  • Mon.9.14.20

    By CoachBo | In WOD | on September 14, 2020

    Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

    CONTINUE READING
  • Sun.9.13.20

    By CoachBo | In WOD | on September 12, 2020

    Warmup: ROM, dynamic stretches, 10 of each squats, pushups, sit ups, single leg glute bridges, ea WOD: 12:00 AMRAP 15 Med Ball V-Ups 12 Sit Throughs 9 Box Jumps then 12:00 AMRAP 10 Pike Push-up 10 Right arm KB Swing 10 Left arm KB Swing 10 KB Lunges Cooldown: roll out and stretch

    CONTINUE READING
  • Sat.9.12.20

    By CoachBo | In WOD | on September 11, 2020

    Warmup: ROM, dynamic stretches, 10 of each: squats, HRPU’s, Knee sit throughs, Glute bridges, burpees WOD: 16:00 EMOM ODD: 8 Goblet Squats EVEN: 16 KB Swings rest 3:00. Then 40-30-20-10 Reps for Time TTB/TTKB Up Downs Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.9.9.20

    By CoachBo | In WOD | on September 9, 2020

    Warmup: ROM, dynamic stretches, 10 of all: Squats, HRPU, Knee Sit Throughs, Glute bridges, Burpees WOD: “Murder Hornets” For Time: 50-40-30 Air Squats Plank Jacks 3 Min Rest 40-30-20 Alt Forward Lunges Alternating Toe Touch Crunches 2 Min Rest 30-20-10 Alt Jumping Lunges 4-Way Crunches 1 Min Rest 15-10-5 Squat Jumps 8-Count Body Builders Cooldown: […]

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