Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 step ups, 10 push ups, warmup to your SDHP WOD: 21-15-9-15-21 Burpee Box Jumps SDHP (95/65#) Cooldown: 30 V-ups, Roll and stretch
CONTINUE READINGWarmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry 30 OH lunges (45/25# plates) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch
CONTINUE READINGWarmup: ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength: Clean + Jerk, Find new 1 RM for each lift Warmup: 5/5/3 @ 40/50/60% Find new 1 Rep Max – 1/1/1/1/1 WOD: AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 GHD more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown: Roll out and stretch, focus on calves, quads and IT bands
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD: “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 RM 1/1/1/1/1 WOD: 10 Rounds for time 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch
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