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WOD/News

  • Sun.6.26.22

    By CoachBo | In WOD | on June 26, 2022

    Warmup: ROM, dynamic stretches, barbell complex with empty bar: 3 Rounds, :20 each with :30 rest at the end of each round: Deadlift Hang Power Clean Front Squat Strict Press Push Press Back Squat WOD: 3 Rounds 10 DB Bicep Curls 20 Double Unders 30 Jumping Lunges 40 Jumping Jacks Cooldown: Childs pose, pigeon, saddle more »

    CONTINUE READING
  • Sat.6.25.22

    By CoachBo | In WOD | on June 25, 2022

    Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups500m Row25 Squats Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.6.22.22

    By CoachBo | In WOD | on June 22, 2022

    Warmup: ROM, dynamic stretches, 10 push ups, 15 jumping squats, 2:00 plank Strength: Bench Press 5 x 5 @ 80% 1RM WOD: 4 Rounds 20 Bicycle Sit-ups 15 Seated Leg Raises 10 Burpee DB Snatch 15 Seated Leg Raises 20 Bicycle Sit-ups 200m run/250m row Cooldown: stretch

    CONTINUE READING
  • Mon.6.20.22

    By CoachBo | In WOD | on June 20, 2022

    Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift5 x 5 @ 80% WOD: “Nicole” 20:00 AMRAP400m runMax Pull-ups (Modifications: Renegade rows, DB Bent over row, or Pike Push-ups) Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.6.18.22

    By CoachBo | In WOD | on June 18, 2022

    Warmup:  ROM, dynamic stretches, :30 Handstand hold, 10 burpees, 400m run 30 min AMRAP 2 handstand push-ups (Or seated press)6 pull-ups10 pistols, alt14 straight legged dead lifts 95/75# Cooldown: stretch

    CONTINUE READING
  • Mon.6.13.22

    By CoachBo | In WOD | on June 13, 2022

    Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run  15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

    CONTINUE READING
  • Sun.6.12.22

    By CoachBo | In WOD | on June 12, 2022

    Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch

    CONTINUE READING
  • Sat.6.11.22

    By CoachBo | In News | on June 11, 2022

    Warmup: ROM, dynamic stretches, 30 high knees, 20 Squats, 20 Sit ups, 10 Flag Push-ups, 10 Slow mountain climbers, 10 Squat & Reach, 20 Banded Squat walk L/R WOD: 3 Rounds for time 2 Cleans (75/55#) 10 Burpees over bar 2 Cleans 10 Wall Balls 2 Cleans 10 Weighted sit ups 500m Row/400m Run Cooldown: more »

    CONTINUE READING
  • Wed.6.8.22

    By CoachBo | In WOD | on June 8, 2022

    Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press5 x 8 @ 75% WOD: 12:00 AMRAP16 Lunges, alt12 V-ups8 Clapping Push ups4 Atomic Sit ups then 1000M row/800m run Cooldown: sit and reach, up dog/down dog x 5Roll and more »

    CONTINUE READING
  • Mon.6.6.22

    By CoachBo | In WOD | on June 6, 2022

    Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 TTB20 KBS30 Cossack Squats, alt Cooldown: 5 x updog/downdog, roll out

    CONTINUE READING
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