Warmup: ROM drills, max strict pullups or 15 modified pull-ups on the racked bar, 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength: Back Squat Warmup: 5/5/3 @ 40/50/60 % Work: 5/3/1+@ 75/85/95% WOD: EMOM for 15 mins Even: 3 Power Cleans (95-135#/65-95#) Odd: 5 Goblet Squats (53/35#) more »
CONTINUE READING***OPEN GYM. I’ll be cheering Bobby on while he competes in his first triathlon*** Warmup: ROM, dynamic stretches, 25 situps, 25 supermans, 30 seconds of jumping squats, high knees and butt kicks WOD: For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 25 push ups, 25 situps, 400m run WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until you get to 20 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 supine ring rows, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 3/3/3+ @ 70/80/90% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups, or ring rows 10 Knees to Elbows 15 Hand release pushups 20 Back more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run, 10 pushups 22×1, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks (95-135/65-95#) *Use same bar more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpee broad jumps, 15 sit-ups, 15 superman a WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec Jumping jacks, high knees, butt kicks WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 5 pull-ups, 5 minutes of warming up Power cleans WOD: 10, 9, 8, 7…3, 2, 1 Power cleans (95-135/65-95#) Pull Ups Cooldown: 25 GHD back extensions, 25 block passes Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 10 Strict Press (65-95#/35-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch
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