Warmup: ROM, dynamic stretches, 15 Pushups, 15 sit-ups, 15 jumping pull-ups Strength: Bench Press Warmup to 80% 10 sets of 3 reps WOD: AMRAP in 20 minutes 20 – Wall Ball Sit ups 15 – Burpees 10 – Prison cell push-ups 5 – Pull-ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD: 10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Bench Press 10 x 1-2 @ 85% WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll out, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 75% of your 1RM Work: 10 x 5 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength: Bench press 5 x 3 at 65% of your max WOD: 3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 90% of 1RM Work: 10 x 2 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »
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