Warmup: ROM, dynamic stretches, 20 banded squat walks each side, 10 jumping squats, 10 80/20 squats each side, 10 lizard kick-through each side Strength: Back Squat 5 x 2 @ 85% 1RM WOD: 5 Rounds for time 10 KB Swing Goblet Squat 10 Push-ups 20 Bicycle Sit ups 40 Double Understand (4x singles) Cooldown: Quad more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 4 Rounds for Time: 30 V-ups 60 Bicycles Weighted Sit ups 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 400m Run Cooldown: 5x Updog and Downdog, spend at least more »
CONTINUE READING**Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup: ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 sit-ups WOD: 5 Rounds 15 Burpees 20 Pushups 25 Bicycle Crunches 30 Mountain Climbers 45 Sec Plank Hold Cooldown: Roll more »
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