Warmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats Cooldown: Roll out and stretch
CONTINUE READINGWarmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m more »
CONTINUE READINGWarmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts 10 x 5 @ 85%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar 10 Ball Slams 15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: For time: 20 Ball Slams 50m Broad Jump Burpees 20 Sandbag OH Press 50 Wtd more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run WOD: 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope Med Ball Cleans 100m Runs Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Ball slams Sit ups Battling rope KB Snatch, alt 100m Runs Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch
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