WOD: ROM, dynamic stretches, 10 scap push ups, 10 jumping squats, 5 strict pull ups Strength: Bent Over Row 5 x 2 @ 85% WOD: 15:00 AMRAP 5 Deadlifts (125-145#/95 – 110#) 10 DB Thrusters 15 Plank jacks Cooldown: 2:00 plank, stretch
CONTINUE READINGWOD: ROM, dynamic stretches, 10 scap push ups, 10 jumping squats, 5 strict pull ups Strength: Bent Over Row 5 x 2 @ 85% WOD: 15:00 AMRAP 5 Deadlifts (135/115#) 10 DB Thrusters 15 Knees to Elbows Cooldown: 2:00 plank, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Renegade RowsDB Thrusters Superman’sDonkey kicks to handstandPlank upsSit upsRest Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD: 10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD: 10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup to 80% of your 1 Rep Max Work: 10 x 3 reps, with 60-90 seconds rest between sets. WOD: 10 Rounds for Max reps 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the more »
CONTINUE READING**No Class Saturday. We’ll be doing the BattleFrog Obstacle course race. Party starts at 7pm, stop by and hang out with us!** Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: more »
CONTINUE READINGWarmup: ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »
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