Warmup: ROM, 30 second handstand hold, 5 front squats, 5 push press, 5 pullups, 5 Straight legged Deadlifts, 5 pullups WOD: 7 Rounds 7 Handstand Pushups 7 Thrusters (135#) 7 Knees to Elbow 7 Deadlift (245#) 7 Pull-ups Note: Modify weight as necessary Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.
CONTINUE READINGWarmup: ROM, 400m run, 10 Front Squats, 10 Push Press with bar WOD: 21 Thrusters (95/65#) 200m Run 15 Thrusters 400m Run 9 Thrusters 800m Run Cooldown: 2 min plank, 100 supermans, roll and stretch
CONTINUE READINGWarmup: ROM, 30 sec Jumping Jacks and 1 min Handstand holds x 3 Strength: Strict Press, deload 5/5/5 @ 40/50/60% 1 RM WOD: For time 100 Double Unders 75 Sit ups 50 KB swings 75 Sit ups 100 Double Unders (modify 4x singles for DU’s) Cooldown: Work on skills, roll shoulders with lacrosse ball, stretch
CONTINUE READINGWarmup: ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0 WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 wall balls 1000m row or 800m run Cooldown: 50 floor wipers, roll out and stretch
CONTINUE READINGWarmup: ROM, 800m easy pace run, 5 min double unders. WOD: Three Rounds for max reps of: 60 sec Row for Calories 60 sec KB swings 60 sec Box Jump Overs 60 sec Squats 60 sec Burpees 60 sec TTB 30 sec rest/transition time Rest 3 minutes between rounds Cooldown: Roll and stretch
CONTINUE READINGWarmup: 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 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, 500m row, 15 ring rows, 15 push ups, 15 squats WOD: 20 min AMRAP 8 pullups 12 burpees 20 cal row Cooldown: work on skills, roll and stretch
CONTINUE READINGWarmup: ROM, 15 inchworms, 15 pushups, 500m row Strength: Bench, deload Work: 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 8 Dumbbell Push Press 8 Push ups 8 Box Jumps Cooldown: Iso Ab circuit, Roll and stretch
CONTINUE READINGWarmup: ROM, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 400m Run 12 ring dips
CONTINUE READING
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