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box jumps'S ARCHIVE

  • Wed.4.5.21

    By CoachBo | In WOD | on April 4, 2021

    Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

    CONTINUE READING
  • Wed.1.13.21

    By CoachBo | In WOD | on January 12, 2021

    Warmup:  ROM, dynamic stretches, 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new max WOD:  20 Min AMRAP 18 Over the bar burpees 12 Hang Power Cleans (75-95/45-65) 8 Box Jumps Cooldown: more »

    CONTINUE READING
  • Sun.1.3.21

    By CoachBo | In WOD | on January 2, 2021

    Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 3 Rounds for time 20 Box Jumps 20 Med ball sit-ups 20 Pike pushups Cool down: 50 abmat sit ups, 50 Supermans. Roll out and stretch

    CONTINUE READING
  • Sun.12.13.20

    By CoachBo | In WOD | on December 13, 2020

    Warmup: ROM, dynamic stretches, 10 DB flies, 30 sec jumping jacks, high knees and butt kicks WOD: “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps Cooldown: 10 x forearm plank, to high plank, to pushup. Hold 1 minute deep squat. Roll out and stretch

    CONTINUE READING
  • Wed.11.25.20

    By CoachBo | In WOD | on November 25, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

    CONTINUE READING
  • Wed.11.11.20

    By CoachBo | In WOD | on November 11, 2020

    Warmup: ROM, dynamic stretches, :30 each Squat hold, Squats, Bird dogs, Pike Push ups, Mountain climbers, Sit ups Strength: Front Squat 5 x 5 Moderate weight WOD: AMRAP in 20 minutes 9 Toes-to-Bars 12 Box Jump Overs 9 Shoulder-to-Overheads 12 Med ball Cleans Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.10.31.20

    By CoachBo | In WOD | on October 30, 2020

    Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 Alt pistols 30 Step ups 40 Side plank knee to elbow taps 50 4ct Mountain Climbers Cooldown: Ab circuit. Roll out and stretch

    CONTINUE READING
  • Wed.10.28.20

    By CoachBo | In WOD | on October 28, 2020

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

    CONTINUE READING
  • Sun.9.13.20

    By CoachBo | In WOD | on September 12, 2020

    Warmup: ROM, dynamic stretches, 10 of each squats, pushups, sit ups, single leg glute bridges, ea WOD: 12:00 AMRAP 15 Med Ball V-Ups 12 Sit Throughs 9 Box Jumps then 12:00 AMRAP 10 Pike Push-up 10 Right arm KB Swing 10 Left arm KB Swing 10 KB Lunges Cooldown: roll out and stretch

    CONTINUE READING
  • Wed.9.2.20

    By CoachBo | In WOD | on September 2, 2020

    Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps 10 Renegade Rows 10 Alt. DB Snatch Cooldown: Roll out and stretch

    CONTINUE READING
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