Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: Bulgarian Split Squat 3×5/side @ AHAP No rest between sides Rest 2:00 between sets then 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 10x 10 second squat holds to a jump, 15 jumping pull-ups, 400m run WOD: 5 Rounds 5 Bulgarian Split Squats with bar, each leg 10 Pullups 15 Box Jumps 20 Wall Balls Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers Strength: Snatch, deload WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 3 rounds of 10 inchworms, 10 scap pull-ups, 10 grasshoppers WOD: 6 rounds 10 cal row, sprint 10 bent over rows 10 tent push ups 10 bulgarian split squat, each leg 10 wall balls Cooldown: work on shoulder and hip mobility, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find a new 1 RM WOD: 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super Crunches Cooldown: rollout and stretch
CONTINUE READING***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM, 15 Good mornings, 15 Straight leg DL with bar Strength: Find new 1 RM, Deadlift WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches more »
CONTINUE READINGWarmup: ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD: For time. Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »
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