Warmup: ROM, dynamic stretches, :30 each Jumping jacks, Squats, Pike push ups, Tuck-Ups Strength: Back Squat 5x 1-2 @ 90% rest :60-:90 between sets WOD: 4 Rounds 20 Alternating DB Lunges 10 DB Push press 5 Knees to Elbows Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 3 Rounds, :45w/:15r Straight-legged Sit ups Plank DB Flies Flutter Kicks Right Side Plank Jumping Lunges Mayson Twist Left Side Plank Deck Squats Toe Touches Cooldown: 5 x Up dog/Down dog, hold more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 squats, 10 inchworms, 10 Supermans WOD: 8 rounds for time 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans Strength – Strict Press 5 x 3 at 85% WOD: 4 rounds (:30w/:10 rest) with Dumbbell Renegade row, L Renegade row, R Lunge + Single arm thruster, L Lunge + Single arm thruster, R DB Snatch, L DB Snatch, R Russian Twist, L more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 3 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 4 rounds Ball slams/med ball cleansRowSupermansDips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: 3 Rounds for time 10 Pistols20 Pike Pushups30 KB swings40 Sit throughs50 Sit ups Cooldown: :30 each: Cat/cow, childs pose, saddle sit quad stretch, pigeon, hamstring stretches
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 20 sit ups, 10 burpees, 5 inchworms with pushup WOD: “Annie”50-40-30-20-10 Double UndersSit-ups Cooldown: :30 each – cat/cow, child, seated saddle, pigeon, hamstring, spinal twist
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press5 x 3 @ 85% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm rowSide bendsCurtsy LungesThrustersFlies Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 3 @ 85% WOD: 21-15-9 Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 3 @ 85% WOD:AMRAP 20 minutes:30 Wall Balls200m Run10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders
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