Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »
CONTINUE READINGWarmup: ROM, 15 inchworms, 15 pushups, 500m row Strength: Bench, deload Work: 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 8 Dumbbell Push Press 8 Push ups 8 Box Jumps Cooldown: Iso Ab circuit, Roll and stretch
CONTINUE READINGWarmup: ROM, 200m Run, 15 jumping squats WOD: Run 400m Then 21, 18, 15, 12, 9 Wall balls (20/14#) Box Jumps (24/20″) Then 400m Run Cooldown: roll and stretch calves, shins and hamstrings
CONTINUE READINGWarmup: ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches. Roll IT bands
CONTINUE READINGWarmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Burpees 50 Box Jumps (24″/20″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 75 more »
CONTINUE READINGSignup for your body fat test! Truck will be here next Wednesday. We NEED to have 10 people signed up by today for them to come out on Wed! http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup: ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: more »
CONTINUE READINGWarmup: ROM drills, 15 straight legged dead lift, 250m row Strength: Deadlift De-load Work: 5/5/5 @ 40/50/60% 1RM WOD: “Kelly” 5 Rounds for time: Run 400 meters 30 box jump, 24″ 30 Wall ball shots, 20# Cooldown: banded stretches of shoulders and hips
CONTINUE READINGWarmup: ROM drills, 15 good mornings, 20 squats Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: Open WOD Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, more »
CONTINUE READINGWarmup: ROM Drills, 15 front squats, 10 push press Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Chipper 50 KB single arm clean and press (36#/25#) 50 Floor wipers (135#/95#) 50 Box Jumps 1500m row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 Rm WOD: 10, 9, 8…1…8,9,10 Box Jumps (24/20) KB swings (53/35#) Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.
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