Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD: 25:00 EMOM Min 1: 60 Single unders Min 2: 10 DB PP Min 3: 15 Tuck-ups Min 4: 10 Pull-ups (DB Flies) Min 5: 8 DB Front Squats Cooldown: childs pose, saddle pose, pigeon more »
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 each Jumping jacks, Squats, Pike push ups, Tuck-Ups Strength: Back Squat 5x 1-2 @ 90% rest :60-:90 between sets WOD: 4 Rounds 20 Alternating DB Lunges 10 DB Push press 5 Knees to Elbows Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Strict Press 5 x 3 Moderately Heavy WOD: 20:00 AMRAP 200m Run 10 DB Gainers 10 DB Front Squats 10 DB Push Press 10 DB Side Bends Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.
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
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