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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds (:30w/:10 rest) with Dumbbells Renegade row, L Renegade row, R OH Lunge, L OH Lunge, R DB Snatch, L DB Snatch, R Mason Twist, L Mason Twist, R Cooldown: stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m Run Cooldown: Roll out and stretch
CONTINUE READINGMemorial Day Murph! WOD: 1 mile run 100 Pullups 200 Push-ups 300 Squats 1 mile run
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L WOD: 5 Rounds 10 DB Bicep Curls 10 Reverse DB Flies 10 DB Lunges 10 Weighted Sit ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie”50-40-30-20-10 Double UndersSit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 push ups, 20 tuck ups Strength: Bench press5 x 8 @ 75% WOD: 20:00 AMRAP 5 Pullups 10 GHD situps (Straight legged)15 Double Unders (4x singles)500m Row/400m Run Cooldown: Roll out and stretch
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