Sat.1.24.15

By CoachBo | In WOD | on January 23, 2015

Warmup: ROM, 400m run, 15 jumping squats, 10 wall balls, 10 box jumps, 10 KB swings, 10 pull-ups WOD: •In teams of 2 complete 2 rounds of: 1,500m Row 100 wallball (20#/14#) 80 box jump overs (24in/20in) 60 KB swing (53#/35#) 40 pull ups 20m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Fri.1.23.15

By CoachBo | In WOD | on January 22, 2015

Warmup: ROM, 10 med ball cleans, 10 dips, 10 pullups, 10 pushups WOD: For time: 30 medicine-ball cleans 20/14# 30 ring dips 30 medicine-ball cleans 20/14# 30 pull-ups 30 medicine-ball cleans 20/14# 30 push-ups 30 medicine-ball cleans 20/14# Cooldown: 30 Plank twists (each side), work on mobility

Wed.1.21.14

By CoachBo | In WOD | on January 20, 2015

Warmup: ROM, 15 pushups, 20 jumping squats, 400m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 10 Min AMRAP 10 Deadlift (50% 1RM) 10 Box Jumps 250m Row Rest 10 Mins Repeat the 10 min AMRAP

Mon.1.19.15

By CoachBo | In WOD | on January 18, 2015

Warmup: ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown: Up dog, down dog, mobilize

Sun.1.18.15

By CoachBo | In WOD | on January 17, 2015

Warmup: ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That” Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#) Double-Unders Push-ups Kettlebell Swings (55/35#) Cooldown: Ab circuit 3, work mobility

Sat.1.17.15

By CoachBo | In WOD | on January 16, 2015

Warmup: ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Fri.1.16.15

By CoachBo | In Uncategorized | on January 15, 2015

Warmup: ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches. Roll IT bands

Wed.1.13.15

By CoachBo | In WOD | on January 13, 2015

Warmup: ROM, Junkyard dog, 10 Snatch Balance, 10 Snatch Pulls, 10 Overhead squats all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 Rounds for Time 5 Power Snatch (65-95#/45-65#) 10 Pushups 15 Cal Row or 25 Double Unders Cooldown: 2 x 2 Min Plank, work on mobilization

Mon.1.12.15

By CoachBo | In WOD | on January 11, 2015

Warmup: ROM, 250m Row, 10 pushups, 20 air squats, 30 sec plank Strength: Back Squat 5/5/3 @ 40/50/60% Work – 5/5/5+ @ 65/75/85% 1RM WOD: For time 100 Double Unders 80 Air Squats 60 Sit-ups 40 Wall ball (20/14#) 20 Pull-ups 10 Clapping Push-ups Cooldown: 30 second handstand holds. Work on mobility

Sun.1.11.15

By CoachBo | In WOD | on January 10, 2015

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

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