Warmup: ROM drills, WOD: 21 – 15 – 9 – 6 – 3 Front Squat (150/95#) Burpees Cooldown: 5o 4ct Flutter kicks, 100 supermans, roll and stretch (scale weight as needed)
CONTINUE READINGWarmup: ROM Drills, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 25-20-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Scale DL weight as needed Cooldown: Do an ab circuit from board, roll and stretch
CONTINUE READINGWarmup: ROM drills, 3 sets of 10 Dumbbell Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »
CONTINUE READINGWarmup: ROM drills, 15 squats, 15 Goblet squats Strength: Back Squat Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Shoulder to Overhead (95/65#) Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
CONTINUE READINGWarmup: ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD: 20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown: 30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch
CONTINUE READINGWarmup: ROM, WOD: “The Seven” 7 Rounds for Time: 7 Handstand Pushups 7 Thrusters (135#) 7 Knees to Elbow 7 Deadlift (245#) 7 Burpees 7 KB Swings (53#) 7 Pull-ups Note: Modify weight when necessary Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks 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 8 intervals. Tabata more »
CONTINUE READINGWarmup: ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength: Clean + Jerk, Find new 1 RM for each lift Warmup, then 5/5/3/1/1/1/1/1 WOD: AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 Pullups 24 Double Unders Cooldown: 3 sets of 15 more »
CONTINUE READINGWarmup: ROM drills, Burgener Warmup, junkyard dog, review Sn DL, Sn PP and Sn Balance x 10 with PVC Strength: Snatch, Find new 1 RM Warmup, then 5/5/3/1/1/1/1/1 WOD: Not for time 8 Snatch deadlifts (70% new Max) x 3 sets 8 Snatch Push Press x 3 sets 8 Snatch Balance x 3 sets Cooldown: more »
CONTINUE READINGHappy Mother’s Day to all the wonderful moms out there!! In honor of my mom (and all the others who suffer from this nasty disease), we are doing the Burpees4MS challenge. My mom was diagnosed with MS in her early 30’s…this is for you Mom. To Donate/Register for this event: http://www.eventbrite.com/e/burpee-350-for-multiple-sclerosis-may-10-2014-tickets-10965214251?aff=es2&rank=0&sid=99db8819acd311e3a4ec12313d225df9 Warmup: ROM drills, 10 more »
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