Warmup: ROM Drills, 200m run, 25 sit-ups, 50 walking lunges WOD: 1 mile run 50 sandbag situps 50 walking lunges with sandbag overhead 1 mile run Cooldown: Roll and stretch calves and hamstrings
CONTINUE READINGMerry Christmas Eve!! We’re only having an 8 am class, so come get your WOD on before festivities begin! Warmup: ROM, 5 Pullups, 10 Pushups, 15 Squats, 20 Situps WOD: For Time, 24 reps of each: C – Cleans (95/65#) H – Handstand Pushups R – Ring Dips I – Inverted Rows S – Squats more »
CONTINUE READINGWarmup: ROM, 5 Pullups, 10 Pushups, 15 Squats, 20 Situps WOD: Christmas Week Surprise!!!
CONTINUE READINGWarmup: ROM, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, 10 OH Squats with PVC, 20 sit-ups, 30 jumping jacks WOD: 4 Rounds 10 overhead squats (95/65#) 14 weighted sit ups (45/25#) 500m row or 400m run Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM Drills, 15 front squats, 10 push press Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1, Find new 1 RM WOD: 3 rounds 10 Thrusters (95#/65#) 20 Floor Wipers 30 Box Jumps 500m row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, with PVC 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 Find new 1 RM WOD: AMRAP 20 minutes: 30 Wall balls (20/14#) 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands
CONTINUE READINGWarmup: ROM, 15 jumping squats, 15 pushups, 15 ring rows WOD: Team WOD 1000 pushups 1000 sit ups 4 mile run 250 pullups 250 dips Cool down: roll and stretch
CONTINUE READINGWarmup: ROM, 400m run, 10 Burpees, 10 squats, 10 situps, 10 ring rows WOD: “Filthy Fifty” for time: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (53/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35#) 50 Back extensions 50 Wall balls (20/14#) 50 Burpees 50 Double unders Cool down: more »
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