Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 4 Rounds 1:00 – Plank taps (tap opposite shoulder, alternate):30 – High Knees1:00 – Inch worms, with pushup:30 – Butt Kicks1:00 – Squats (with bands. Add 5 pulses every 5 squat reps):30 – Butt kicks1:00 – Dips:30 – High Knees Rest 3 minutes, repeat Cooldown: Roll more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds (:30w/:10 rest) with Dumbbells Renegade row, L Renegade row, R OH Lunge, L OH Lunge, R DB Snatch, L DB Snatch, R Russian Twist, L Russian Twist, R Cooldown: hip flexor and piriformis stretches, roll out
CONTINUE READINGWarmup: 2 Rounds 400m easy run, 5 strict pull-ups, 10 burpees, 15 sit throughs (R/L = 1) WOD: 2 rounds of: 12:00 AMRAP 5 Pull ups 10 Single Leg walkout to Push up, alt 10 Lateral Plank Walks, 5 each direction then 800m run/1000m row Cooldown: stretch
CONTINUE READINGWarmup: 10 of each with light DB: Goblet squats, SA PP – R/L, Power Snatch R/L, Renegade Rows, Weighted sit ups WOD: 4 Rounds 500m Row 4 Power Cleans (55/75#) 4 Front Squats 4 Push Press 4 Thrusters Cooldown: Childs pose, quad and hip stretches
CONTINUE READINGWarmup: ROM, dynamic stretches, 15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (55/95 – 95/155#)20 Bulgarian Split Squat + Bicep Curl, alt – with Dumbbells30 Abmat Sit ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: Dumbbell work! 5 Rounds, 3 reps each:CleanPush PressFront Squat:60 Rest 1:00 Jump Rope (single under or double unders) Then: 4 Rounds, 10 reps each:Floor Crush PressBent Over RowsReverse Lunge, 10 x R; 10 x L:60 Rest 1:00 more »
CONTINUE READINGWarmup:ROM drills, dynamic stretches500m Row or 400m Run WOD: 2 min plank45 sec side plank, each side 20 WTD sit ups (at least 10#)20 dive bombers 400m run 40 Supermans 60 leg levers60 arm haulers 80 4 ct flutter kicks80 4 ct Mountain Climbers 2 min wall sit
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips10 Thrusters (65-95#/45-65#)10 Pull-Ups10 Back extensions Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each with light DB: Goblet squats, Single arm Push Press, Power Snatch – ea, Single arm Thrusters, Renegade Row (no pushup), Sit ups WOD: 7 Rounds in 2:00 Complete 7 DB Snatch, ea side 7 Bent Over Row, ea side Max reps DB Sumo Burpee Rest 1:00 between rounds more »
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