Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 250m Row 15 Ring Rows 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run 15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run 15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold straight into 10 squats x 3 Strength: Back Squat 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength: Back Squat Warmup to 70% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats Strength: Back Squat 10 x 3 @ 80% 1RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM drills, dynamic stretches, :30 squat hold, 10 squats Strength: Back Squat 10 x 3 @ 80% 1RM WOD: AMRAP 20 minutes: 30 Wall balls 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength: Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: 3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »
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