Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max (heaviest single). 1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches (Left, center, right = 1)8 Thrusters (75/45#) Cooldown: Roll out hamstrings and glutes on foam more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: For time 25 weighted 3 way crunches 400m run 21 slam balls 800m run more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 second hand-stand hold, 10 jumping squats Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: For time 25 weighted 3 way crunches 400m run 21 slam balls 800m run 15 slam more »
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