Warmup: ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run WOD: 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Rest 2 minutes 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 step ups, 10 push ups, warmup to your SDHP WOD: 21-15-9-15-21 Burpee Box Jumps SDHP (95/65#) Cooldown: 30 V-ups, Roll and stretch
CONTINUE READINGWarmup: ROM, WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands
CONTINUE READINGWarmup: ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »
CONTINUE READINGWarmup: ROM drills, 800m run, 25 squats, 50 banded hamstring curls WOD: 21/15/9 Burpee Box Jumps (24/20″) KB Swings (53/35#) Sumo Deadlift High Pulls (95/65#) Cooldown: 30 – 4ct. mountain climbers, 30 back extensions, 800m run easy pace
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