Warmup: ROM Drills, 15 Straight legged deadlift, 15 Good mornings with bar, 400m run Strength: Deadlift WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD: 3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown: 1 min Plank, 1 min Side Plank, each side Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. GOAL – Cycle whole deck. Hearts = Burpees more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 500m row, 25 situps 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 mins Cooldown: 50 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side
CONTINUE READINGWarmup: ROM drills,dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 5 min clock: 25 banded push ups 500 m row Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row Max pull-ups more »
CONTINUE READINGWarmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles
CONTINUE READINGWarmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, clean drills WOD: 6 Rounds 3 One arm KB snatch, ea arm 100m Sprint 9 TTB Rest 60 seconds between rounds Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, junkyard dog, PVC clean pulls, front squats, split jerks Strength: Clean + Jerk Warmup: 5/3 @ 40/60 % Work: 1/1/1/1/1 work up to a new 1RM WOD: Tabata – Pull-ups Rest 2 minutes Tabata – Push-ups Rest 2 minutes Tabata – Squats Cooldown: 25 knees to elbows in plank position. Roll more »
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