Warmup: ROM Drills, 1 min high knees, 1 min butt kicks WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: work mobility
CONTINUE READINGWarmup: ROM Drills, dynamic stretches 15 arm circles small to big; big to small 15 ring rows WOD: 21 Pullups 500m Row 15 Pullups 500m Row 9 Pullups 500m Row Cooldown: work shoulder mobility with lacrosse ball. Roll out legs and lats
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time of: 100 squats 50 box jumps, 20-inch box 25 dumbbell clean and jerks Cooldown: Work on mobility
CONTINUE READINGWarmup: ROM, 20 diamond pushups, 20 dips, 25 squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, move through each of the movements 5-8 reps each WOD: “Fight Gone Bad!” Three rounds of: Wall-ball (20/14#) Sumo deadlift high-pull (75/55#) Box Jump 20″ box Push-press (75/55#) Row (Calories) 1 min Rest between rounds. Keep track of your reps, they will be your score! (In this workout you move from more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 1o plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches. 1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD: 3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown: Updog/downdog + walk the dog combos x 5
CONTINUE READINGWarmup: ROM, 15 push press, 10 Snatch, 10 OHS all with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown: Roll out shoulders with the lacrosse ball, roll out and stretch.
CONTINUE READINGWarmup: ROM, with PVC: 10 Clean Pulls, 10 hang power cleans, 10 squat cleans + jerk, 10 thrusters Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: Thruster Ladder Every 30 seconds, perform 1 Thruster. Start with the bar and add 5# each round. Once the weight is too more »
CONTINUE READINGWarmup: ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25 pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (If needed, modify with ring rows, box or band. No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »
CONTINUE READING
RECENT COMMENTS