Warmup: ROM drills, WOD: for time 20 KB Turkish Getups (alternating) 20 KB Sots Press (alternating) 800m Run 15 KB Turkish Getups (alternating) 15 KB Sots Press (alternating) 500 m row 10 KB Turkish Getups (alternating) 10 KB Sots Press (alternating)
CONTINUE READINGWarmup: ROM drills, 10 PVC Dislocates, PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown: Shoulder stretches, hip opening, roll and finish stretching
CONTINUE READINGWarmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Find your 1RM of Strict Press Warmup, then 5/5/3/1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch
CONTINUE READINGWarmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift 5/5/3/1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch
CONTINUE READINGWarmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »
CONTINUE READINGWarmup: ROM drills, 15 arm circles (sm to big, big to sm), 15 jumping jacks, 30 high knees, 30 butt kicks WOD: OFFICIAL WLC Workout Complete as many reps as possible (AMRAP) in 11 minutes of: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 more »
CONTINUE READINGWhole Life Challenge Participants, Here we are, Day 1! Let’s get our PreGame Snapshot done today. Here’s what to expect: PRE GAME SNAPSHOT On Day 1 of the challenge, a ‘modal box’ will pop up on the site, asking you to enter the info for your ‘Pre-Game Snapshot.’ Here’s what that means… First of all, more »
CONTINUE READINGWarmup: ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks WOD: For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders Cooldown: 50 ab mat situps, 50 supermans, roll and stretch. Pin point sore areas and more »
CONTINUE READINGWarmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-1-1-1-1-1-1 WOD: 3 Rounds 3o sec Row – hard pace 10 Pullups 5 Push Press (95/65#) more »
CONTINUE READINGWarmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats Strength: Back Squat Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel. 5-5-3-3-1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller
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