Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: to 75% Work: 5 x 1 work up to find new 1 rep max or heavy single WOD: 3 Rounds 5 Burpees10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 15 reps each Squats Straight leg sit-up Reverse lunge, L Plank shoulder taps (R+L = 1) Reverse lunge, R Glute bridges (banded & weighted) Sit-throughs (R+L = 1) Slow mountain climbers (R+L = 1) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 PVC pass thru’s. 15 jumping squats, 500m row – easy pace WOD: For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Then, ab circuit from the board Cooldown: Roll out shoulders, calf and hip stretches
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 DB Flies, 10 banded lat pull downs Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD:Tabata: 8 Rounds – :20 work/:10High Knee sprintsJump rope Then 2 rounds for time20-15-10 eachCrab Toe Taps, altPlank windmill and toe tapsSit throughs, alt Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD:400m Run15 Burpee jacks20 Jumping squats800m Run15 Hand release push ups20 Lunges (ea leg)800m Run15 Dips20 Goblet squats400m Run Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 3 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Box Dips10 Wall ball sit ups Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 3 rounds RowFront/Goblet squat DB Snatch, altBurpeesToe touches Cooldown: Roll out and stretch
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