Warmup: ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 500m row/400m run WOD: 3 Rounds for time 10 Single leg deadlift, DB/KB, each leg 10 DB/Barbell banded hip thrusts 20 Raised banded hip abductions 20 Seated banded hip abductions 10 Med ball pass thrus 500m row/400m run Cooldown: stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Tabatas :20 work/:10 rest, 32 rounds/8 eachLungesPushupsSit-upsSquatsThere is no rest between exercises Then 50-40-30-20-10 reps for time:Mountain ClimbersSuperman’s Cool down: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 3 @ 65% WOD: 20:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run/250m Row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint Cooldown: Roll out and stretch
CONTINUE READINGWarmup – ROM drills, dynamic stretches, 2 min jump rope WOD: 800m Run20 dips400m Run1 min wall sit200m run40 lunges400m run50 4-ct Flutter kicks800m run Cooldown: roll out calves and feet. Stretch quads, hamstrings, hip flexors
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD: 25:00 EMOM Min 1: 60 Single unders Min 2: 10 DB PP Min 3: 15 Tuck-ups Min 4: 10 Pull-ups (DB Flies) Min 5: 8 DB Front Squats Cooldown: childs pose, saddle pose, pigeon more »
CONTINUE READINGWarmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks WOD: 9, 8,7…3,2,1 of Deadlift (95/75#) Ring Rows Weighted step-ups (30/20#) * Russian Twist (30/20#) *R + more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 1:00 Jump rope, 10 broad jump burpees, 20 squats, 30 sit ups WOD: Circuits2:00 work at each station; 1:00 rest/transition 2 rounds Jump RopeGoblet squatWall BallsV-UpsHand Release Push-ups10m Shuttle runs Cooldown: Roll out and stretch
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