Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 more »
CONTINUE READINGWarmup: ROM, dynamic stretches. 1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD: 3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown: Updog/downdog + walk the dog combos x 5
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch
CONTINUE READING***OPEN GYM. I’ll be cheering Bobby on while he competes in his first triathlon*** Warmup: ROM, dynamic stretches, 25 situps, 25 supermans, 30 seconds of jumping squats, high knees and butt kicks WOD: For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. more »
CONTINUE READINGWarmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Weighted Sled 50m Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m Run 20 Box Jump overs 20 Back Extensions 20 Alternating Pistols 400m Run 10 Box Jump overs 10 Back Extensions 10 Alternating Pistols 800m more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, 800m run, 20 slam balls Strength: Strict Press Warmup 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, shoulder stretch with PVC, 10 PVC Overhead squats, 200m sprint, Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 5 One legged squat off box (each leg) 10 Back extensions Cooldown: 20 roll back to stand up. more »
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