Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row5 x 8 @ 75% WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; handstand; ring) Run 200m more »
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 Mountain Climber twist (knee to elbow)20 KB Single leg DL, alternating10 Jumping SquatsCooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 25 sit-ups, 50 walking lunges WOD: 4 Rounds:45 of Goblet Squats:15 rest:45 of Push ups:15 rest Rest 1:00 4 Rounds:45 KB Swings:15 rest:45 Jumping lunges:15 rest Rest 1:00 4 Rounds:45 Plank:15 rest:45 Right side Plank:15 rest:45 Left side plank :15 Rest Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees15 GHD or Med Ball sit-ups20 KB swings1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »
CONTINUE READINGWarmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Bulgarian Split squat, ea with KB 8 KB Sumo DLHP 15 Goblet Squats 200m Sprint Cooldown: 25 x Knee/elbow taps in plank, ea more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) (begins more »
CONTINUE READINGWarmup: ROM drills, 1:00 Jumping Jacks/High Knees/Butt Kicks, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 decline push ups 25 KBS Then Ab circuit: 2 Rounds 20 Glute Bridge; 1:00 Plank; 1:00 Side Plank; 20 Bird Dog, alt; 20 Supermans; 20 Floor Wipers Cooldown: Roll and stretch
CONTINUE READING
RECENT COMMENTS