Warmup: ROM, Dynamic stretching, 1:00 each Squats, HRPU’s, Sit through, Glute bridge, burpees WOD: 20:00 AMRAP 20 Alt DB Lunges 15 K2E 10 DB PP Cool down: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 5 @ 80% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit ups, 10 Flag Push ups, 10 Slow Mountain Climbers, 10 Pike Push ups, 10 Squat and reach, 20 banded Squat walk R then L For Time1 to 10 to 1 Reps (Pyramid with Multipliers) of:1 Burpee2 Mountain Climbers3 Sit-Ups Cooldown: Pigeon, Hamstring and more »
CONTINUE READINGWarmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 5 @ 80% WOD: 25:00 AMRAP 10 Wall Balls10 Flag Push ups10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts5 x 5 @ 80%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar10 Ball Slams15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace OR 200m Sprint Push Press (95-115/45-65#) Atomic sit ups Squats Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat5 x 5 @ 80% WOD: 5 Rounds for Time of: 20 DB lunges10 DB Push Press10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons
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
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