Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 small to big/reverse, big to small arm circles, 25 sit ups, 25 pushups, 25 jumping squats WOD: For time: 25 In and Out’s 25 Wall Balls (20/14#) 25 Bicycle circles 250m Row 25 Reverse bicycle circles 25 Wall Balls 25 Crunchy Frogs 250m Row 25 Wide leg sit ups 25 more »
CONTINUE READINGWarmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 second of jumping jacks, high knees, butt kicks, jumping squats WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips
CONTINUE READINGWarmup: ROM drills, 3 sets of 10 Dumbbell Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD 5 min clock: 25 banded push ups 400 m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »
CONTINUE READING**Bring your jump rope** Warmup: ROM drills, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 3 Rounds 30 Double Unders 10 Floor Press (with kb or db) 5 tuck to extension, hold 5 more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch
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