Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch
CONTINUE READINGWarmup: ROM Drills 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch
CONTINUE READINGWarmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Cleans Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Work on skills. Roll out and stretch.
CONTINUE READINGWarmup: ROM Drills Burgener Warmup Junkyard Dog Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 21-15-9 Overhead Squats Overhead Floor Wipers OHS – Get bar from ground to OH, perform designated # of OH Squats. Increase weight as reps decrease. OHFW – lay on back on the floor, press more »
CONTINUE READINGWarmup – Junkyard dog Partner WOD One person works, partner holds plank trading off to complete the reps Run 800 m together 100 wall balls Run 800 m together 100 KB snatch Run 800 m together
CONTINUE READINGWarmup: ROM drills, 800m run WOD: “Brenton” For time. Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Wear twenty pound vest or body armor if able.
CONTINUE READINGWarmup: ROM drills 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side 100 4-ct more »
CONTINUE READINGI’m BACK!!! 🙂 Warmup: ROM Drills, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed
CONTINUE READINGWarmup: 10 Good mornings, 400m run Strength: Deadlift Warmup: 5/5/3 @ 40/50/60 Work: 3/3/3+ @ 70/80/90% WOD: “Cindy” AMRAP in 20 mins of 5 pull-ups 10 push-ups 15 Try to beat your previous Cindy round numbers. Write results in your book. Work abs, roll and stretch when finished. All classes will resume on Wednesday.
CONTINUE READINGWarmup: 10 good mornings, 20 lunges, 200m run Wod: partner Wod One person does as many OH squats as they can while their partner runs 400m 100 Overhead squats (95/65#) 400 m run Scale weight as needed. Roll and stretch when finished. Remember no morning classes tomorrow. Come to the evening class instead. All classes more »
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