Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 more »
CONTINUE READINGWarmup: ROM, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown: Roll and stretch hamstrings and quads
CONTINUE READINGWarmup: ROM, 800m run WOD: Teams of 2 100 kettle bell swings 1000 m row 100 lunges with weight over head 100 Supermans 100 atomic sit ups Cool down: roll and stretch
CONTINUE READINGWarmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats
CONTINUE READINGBring your jump rope today Warmup: ROM drills, 5 handstand push-ups; 10 dips on box, 200m run WOD: 5 Rounds 10 Push press (95/65#) 15 ring dips 20 Double Unders (4x singles) Cooldown: 25 V-ups, 50 Arm haulers Roll and stretch when finished
CONTINUE READINGWarmup: ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM, death by 10 meters WOD: 4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM, 400m run WOD: •In teams of 3 complete 2 rounds of: 1,500m Row 150 wallball (20#/14#) 120 box jump overs (24in/20in) 90 KB swing (53#/35#) 60 pull ups 30m sled push per person (110#/55#) Cooldown: Abs, roll, stretch
CONTINUE READINGWarmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »
CONTINUE READINGWarmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength: Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM of Clean) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: ab circuit more »
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