Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 800m run easy to moderate pace WOD: 5 Rounds 250m Row – Sprint 10 Strict Press (75/55#) 250m Row – Sprint 10 Wtd GHD sit-ups Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 seconds of Jumping jacks, high knees, butt kicks hold a dead hang and lock out hold as long as possible. 25 push-ups 25 sit-ups WOD: 5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown: Updog/downdog/walk the dog.
CONTINUE READINGWarmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find a new 1 RM WOD: 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super Crunches Cooldown: rollout and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 100 4-ct mountain climbers 100 knees to elbows in side plank (total) 100 Supermans 75 leg levers 75 arm haulers 75 4 ct flutter kicks 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 Pull-ups 25 WTD sit ups (at least 10#) more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run WOD: 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Rest 2 minutes 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 15 KB swings 30 Hand-Release Push-Ups 400m Run 10 KB swings 20 Hand-Release Push-Ups 200m Run 5 KB swings 10 Hand-Release Push-Ups Cooldown: Rollout and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row
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