Warmup: ROM, dynamic stretches, 20 squats Strength: Back Squat, Max Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 – work up to new 1 RM WOD: 20 min AMRAP 20 Wall Balls (20/14#) 15 KB Floor Press 200m Sprint
CONTINUE READINGWarmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Double Unders (4x singles) Cool down: roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats, 200m run WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 500m Row Cooldown: 5 x 10 Knees to elbow in side plank, each side
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 back extensions, 500m row Strength: Deadlift, deload 5/5/5 @ 40/50/60% 1RM WOD: 4 Rounds 20 Wall Balls (20/14#) 10 Deadlifts (175-225#/125-175#) 400m run Cooldown: 5 x 10 ab wheel, roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, group Snatch drills WOD: 5 Min AMRAP 14 Hang Power Snatch 10 Burpees Rest 3 minutes 4 Min AMRAP 12 Hang Power Snatch 8 Burpees Rest 3 minutes 3 Min AMRAP 10 Hang Power snatch 6 Burpees Cool down: 6 x :30 Hollow rocks (odd)/arch rocks (even) Roll out more »
CONTINUE READINGToday’s class will start at 9am!! Warmup: ROM, dynamic stretches, 20 Hollow to Arch swings on bar, 10 jumping squats WOD: In any order, complete the following for time: 150 Squats* 50 Pullups* 75 GHD situps* 50 TTB* 150 Lunges, alternating* 50 Ring Rows* 500m Row x 2* *10 burpees upon completion of each exercise. more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 + 1 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 GHD situps 30 Wtd Supermans Cooldown: 30 side V-ups, each side. more »
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