Wed.7.20.22

By CoachBo | In WOD | on July 20, 2022

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, 10 burpees Strength: Bench press 5 x 2 @ 85% WOD: 20:00 AMRAP 6 Lateral plank walks, each side 8 Single-leg walk out to push-up, alt 10 Renegade Rows, alt 12 Tricep kick backs Cooldown: stretch

Mon.7.18.22

By CoachBo | In WOD | on July 18, 2022

Warmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85 WOD: 4 Rounds of 30 Step ups 20 Sit ups 10 Box Pike Push-ups Cooldown: Updog/downdog x 5, roll out

Sun.7.17.22

By CoachBo | In WOD | on July 16, 2022

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 Goblet Squats 15 Atomic Sit-ups 400m Run 20 Goblet Squats 10 Atomic Sit-ups 200m Run 10 Goblet Squats 5 Atomic Sit-ups Cooldown: Rollout and stretch

Sat.7.16.22

By CoachBo | In WOD | on July 16, 2022

Warmup: ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown: Ab circuit 3, work mobility

Wed.7.13.22

By CoachBo | In WOD | on July 13, 2022

WOD: ROM, dynamic stretches, 10 scap push ups, 10 jumping squats, 5 strict pull ups Strength: Bent Over Row 5 x 2 @ 85% WOD: 15:00 AMRAP 5 Deadlifts (135/115#) 10 DB Thrusters 15 Knees to Elbows Cooldown: 2:00 plank, stretch

Mon.7.11.22

By CoachBo | In WOD | on July 11, 2022

Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: For time 50 Jumping Jacks 15 Seated Ring Dips 15 Ball Slams 50 Jumping Jacks 12 Seated Ring Dips 15 Ball Slams more »

Sun.7.10.22

By CoachBo | In WOD | on July 10, 2022

Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks WOD: 20 min AMRAP 10 Burpee Pullups15 Box Jumps 20 Arm haulers 25 Med ball sit ups Cooldown: Stretch

Sat.7.9.22

By CoachBo | In WOD | on July 9, 2022

Warmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Single leg KB Deadlift, ea Box Jumps/Step ups DB Row GHD Sit ups Then 50 Hollow Rocks 50 Arch Rocks Cooldown: Roll out and stretch

Wed.7.6.22

By CoachBo | In WOD | on July 6, 2022

Warmup: ROM, Dynamic stretches, :30 each Jumping Jacks, Squats, Pike pushups, tuck-ups WOD: 10 Rounds: Every 1:30, complete: 1 Deadlift (95/75#) 2 Hang Power Cleans 3 Front Squats Rest 2:00, then 2 Rounds: 1:00 – 8 Supermans; 8 Hollow Rocks; Max Squats 1:00 Rest 1:00 – 8 Supermans; 8 Hollow Rocks; Max Jumping Lunges 1:00 more »

Mon.7.4.22

By CoachBo | In WOD | on July 3, 2022

Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 30 reps of: Box Jumps KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec Jump Rope Cooldown: 2:00/s more »

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ADDRESS7855 Daylily Way Frisco, TX 75033