Let’s get into the Christmas spirit with this one… Warmup: ROM drills, 200m run, 15 burpee broad jumps WOD: MERRY CHRISTMAS!Draw a card to see how many reps of each exercise you will perform, Jack = 11, Queen = 12, King = 13, Ace = 14 M – Med Ball Clean (20/14#)E – Easy pace more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 5 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Burpee box jumps10 Shoulder to Overhead (55-85/75-110#) Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; 1:00 rest/transition 3 rounds RunFront/Goblet squat DB Push PressBurpeesToe touches Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees20 GHD sit-ups30 KB swings1 min Max Double Unders Cool down: 100 Supermans.
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 1:00 Plank, 10 push ups, 15 squats, 20 supermans WOD: 20:00 EMOM – start at the top of the minute, time remaining during that :60 is transition and rest. Keep rotating exercises for 18:00 Minute 1: 8 Bench or DB Floor press (65-95#/45-65#) Minute 2: 16 V-ups Minute 3: 24 Air more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 1:00 Plank, 10 push ups, 15 squats, 20 supermans WOD: 20:00 EMOM – start at the top of the minute, time remaining during that :60 is transition and rest. Keep rotating exercises for 18:00 Minute 1: 8 Bench or DB Floor press (65-95#/45-65#) Minute 2: 16 V-ups Minute 3: 24 Air more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 1:00 plank, 10 burpees, 10 jumping squats WOD: 5 rounds 400m run 1 minute squats 1 minute diamond push ups 1 minute sit ups 1 minute tricep dips 1 minute burpees 1 minute rest
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For timeAs you go down the list, you also come back up.1 HSPU2 broad jumps3 v-ups4 jumping lunges5 glute bridges6 jumping knee tucks7 push-ups8 abmat sit-ups9 inchworms10 sprawls11 dips12 cossack squats13 rower sit-ups14 reverse lunges15 pike push up16 jumping jacks17 air squats18 more »
CONTINUE READINGWarmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 5 @ 65% WOD: 4 Rounds 12 KB Swing + Goblet squats 24 Seated Leg raises 24 Lunges, alternating Cooldown: Roll and stretch
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