Warmup: ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until more »
CONTINUE READINGWarmup: ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD: 5 rounds 50 Double Unders 10 Deadlift (70% of your 1RM) Cooldown: Pick an ab circuit from the board, roll out and stretch
CONTINUE READINGHappy 4th of July!! Have a safe and fun holiday! Warmup: ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min more »
CONTINUE READINGWarmup: ROM drills, max strict pull-ups or 25 ring rows, 25 Hand release pushups, 25 situps 15 Front Squat, 15 Push Press with PVC Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 3 rounds 10 Thrusters (75-95/45-65#) 200m Row Cooldown: 100 4-ct flutter kicks, focus on shoulders with lacrosse ball, more »
CONTINUE READINGWarmup: ROM drills, max strict pullups or 25 ring rows (reduce your angle from last week), 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength: Back Squat Warmup: 5/5/3 @ 40/50/60 % Work: 5/3/1+@ 75/85/95% WOD: EMOM for 15 mins Even: 3 Power Cleans (95-135#/65-95#) Odd: 5 Goblet more »
CONTINUE READINGWLC Participants, if you didn’t do the end workout yesterday, do it today. Warmup: ROM drills, Max strict pullups or 25 ring rows, 25 push ups, 25 situps WOD: For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch
CONTINUE READINGWarmup: ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WLC Participants, it’s show time! End of challenge stats. Take your measurements, etc. and the workout: OFFICIAL WLC Workout Complete as many reps as possible (AMRAP) in 11 minutes of: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by more »
CONTINUE READINGWarmup: ROM drills, Max strict Pullups (15 ring rows with very small angle), 25 hand release pushups, 25 sit-ups, 10 Good mornings, 10 push press with bar WOD: “Diane” 21-15-9 Deadlift (225/185#) Handstand pushups Work on Skills from board in remaining time. Cooldown: 30 hanging leg levers, stretch hamstrings, roll shoulders with lacrosse ball
CONTINUE READINGWarmup: ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps, Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats Strength: Clean + Jerk Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row more »
CONTINUE READINGWarmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: 3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown: 1 min Plank, 1 min more »
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