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at home'S ARCHIVE

  • Wed.2.17.21

    By CoachBo | In WOD | on February 17, 2021

    Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds 30 forward lunges 30 dips 30 reverse lunges 30 alternating v-ups Cooldown: Roll and stretch

    CONTINUE READING
  • Sun.2.14.21

    By CoachBo | In WOD | on February 13, 2021

    Warmup: ROM, dynamic stretches, 1 min jumping jacks WOD: 15 Min AMRAP: 5 Push-up 10 Squats 15 Sit-ups 20 Lunges Rest 2 Minutes, then 10 x 1 Min Planks, rest 30 sec (alternate between plank and side planks) Stretch well

    CONTINUE READING
  • Mon.1.25.21

    By CoachBo | In WOD | on January 25, 2021

    Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps Cooldown: 2 x 2:00 Plank holds, roll out and stretch

    CONTINUE READING
  • Mon.12.21.20

    By CoachBo | In WOD | on December 21, 2020

    Warmup: ROM, dynamic stretches, 10 inchworms with push ups, 10 jumping squats, 10 lunge with twist WOD: 3 Rounds for time 20 reps each: Squats Pushup V-ups Lunges Dips Slow mountain climbers Plank shoulder taps Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.4.15.20

    By CoachBo | In WOD | on April 15, 2020

    Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

    CONTINUE READING
  • Sun.9.23.18

    By CoachBo | In WOD | on September 22, 2018

    Fred and I are racing today, so do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run more »

    CONTINUE READING
  • Sun.11.5.17

    By CoachBo | In WOD | on November 4, 2017

    Warmup:  ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD:  3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch

    CONTINUE READING
  • Fri.11.3.17

    By CoachBo | In WOD | on November 2, 2017

    Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

    CONTINUE READING
  • Mon.12.9.13 at home WOD

    By CoachBo | In WOD | on December 8, 2013

    Warmup: rom, 20 burpees Then 20 min AMRAP: 20 inchworms 30 sec wall sit 20 diamond push-ups 45 sec wall sit 20 tuck jumps 1 min wall sit 20 mason twists 45 sec wall sit 20 calf raises 30 sec wall sit We SHOULD be able to have the evening classes, so let me know more »

    CONTINUE READING
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