Warmup: ROM drills, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5/5/5 at 40/50/60% 1RM WOD: 20 min AMRAP 15 Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held overhead) Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 burpees, 10 air squats WOD: 800m run 10-8-6-4-2 Burpees Air Squats 800m Run Cooldown: 25 Hollow rocks, 25 Arch rocks, Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec High knees, butt kicks, jumping squats WOD: 10 rounds 500m Row* * Rest the same amount of time that it takes to complete the round (NOTE: Someone else can row during your rest time. If there aren’t enough rowers, run 400m and rest the same amount of time it more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 burpees WOD: 5 Rounds 5 Ring Pullups 10 Knees to Elbows 15 Hand Release Pushups 20 Back extensions Cooldown: 100 4-ct Flutter kicks, Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup Strength: Snatch, deload 5/5/5 @ 40/50/60% 1RM WOD: EMOM for 20 mins Min 1 = 12 Alternating lateral lunges Min 2 = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 200m run Strength: Back squat, deload 5/5/5 @ 40/50/60 %1 RM WOD: 3 Rounds 400m Run 10 Decline Pushups 15 Sumo deadlift high pulls (95-135/65-95#) Cooldown: 50 alternating knees to triceps in plank position
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 burpees, 15 jumping squats WOD: 20 min AMRAP 200m run 20 KB swings (53/35#) 400m run 5 One arm KB Snatch (each side) Cooldown: 30 alternating V-ups, roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch
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