Warmup: ROM, 20 arm circles, 500m row WOD: 20 min AMRAP 50m sled pulls 10 KB cleans, each arm Cooldown: 50 hollow rocks, 50 arch rocks
CONTINUE READINGWarmup: ROM, 2 mins jump rope WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch
CONTINUE READINGWarmup: ROM drills, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5/5/5 @ 40/50/60% 1 RM WOD: AMRAP 20 minutes: 30 Box jump (24in/20in) 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM drills, 1 min jumping jacks, 30 sec squat hold, 10 squats, 10 pushups WOD: 1 Minute of Jump rope (practice or do Double unders) 1 Minute of Sumo Deadlift High pull with heavy KB (SDHP) 10 leg levers 10 burpees Rest 1 min, then 2 min of Jump rope 2 min SDHP more »
CONTINUE READINGWarmup: ROM Drills, 500m row WOD: 5 x 5 Front Squat (70% 1RM) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch
CONTINUE READINGWarmup: ROM Drills, 50 m jog forward, jog backward, 10 arm circles each way WOD: for time 5 rounds of 100m sprint 10 pull ups 10 burpees 30 sec rest between rounds Then: 100 – 4 count flutter kicks 25 diamond push ups 25 dive bomber push ups more »
CONTINUE READINGWarmup: ROM drills, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: “Helen” 3 rounds: 400m run 21 KB swings 55/35 12 pull ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders. Roll out
CONTINUE READINGWarmup: ROM drills, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP: 20 Double Unders 8 Snatch Deadlift (90% of Snatch) 200m run. (sprint 100m, then moderate pace for last 100m) Cooldown: 2 min plank hold. Roll out calves and IT bands
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