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    ADDRESS7855 Daylily Way Frisco, TX 75033

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News

  • Mon.8.2.21

    By CoachBo | In WOD | on August 1, 2021

    Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 2 @ 85% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Med Ball Cleans400m Run5 Front Squats10 Push Press15 Med Ball Cleans800m Run Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.8.1.21

    By CoachBo | In WOD | on August 1, 2021

    Warmup:  ROM, dynamic stretches, 10 inchworms, 10 jumping squats WOD: 3 rounds 5 burpees 20 sit-ups 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.7.28.21

    By CoachBo | In WOD | on July 27, 2021

    Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

    CONTINUE READING
  • Mon.7.26.21

    By CoachBo | In WOD | on July 26, 2021

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Sat.7.24.21

    By CoachBo | In WOD | on July 23, 2021

    Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD:Tabata: 8 rounds, 20 sec work/10 sec rest V up’sBack extensionhollow rockFloor hyperextension Wall ballsSprint rows/DB DLBox Jumps Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.7.21.21

    By CoachBo | In WOD | on July 21, 2021

    Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees and butt kicks WOD: For time – with dumbbell 10 Goblet Squats 8 Devil Press (burpee into single arm press) alt 20 Straight leg sit ups 8 Devil Press 30 Goblet Squats 8 Devil Press 40 Straight leg sit ups 8 Devil Press 50 Goblet Squats more »

    CONTINUE READING
  • Mon.7.19.21

    By CoachBo | In WOD | on July 19, 2021

    Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.7.17.21

    By CoachBo | In WOD | on July 16, 2021

    Warmup:  ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown:  Ab circuit 3, work mobility

    CONTINUE READING
  • Mon.7.12.21

    By CoachBo | In WOD | on July 12, 2021

    Warmup: ROM, dynamic stretches, 1:00 Squat hold, 400m run, 20 Push ups Strength: Back Squat 5 x 2 @ 85% WOD: Tabatas – 4:00 each exercise – :20/:10 Sit ups KBS Supermans Lunges Banded Lat Pull-downs Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.7.11.21

    By CoachBo | In WOD | on July 11, 2021

    Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 KB swings 15 Hand-Release Push-Ups 400m Run 20KB swings 10 Hand-Release Push-Ups 200m Run 10 KB swings 5 Hand-Release Push-Ups Cooldown: Rollout and stretch

    CONTINUE READING
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