Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats, 15 straight legged deadlift Strength: Deadlift, deload 5 x 3 at moderate, warmup weight WOD: 20 min AMRAP 10 KB Swings 15 Burpees 10 Wall Balls Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 FS and 10 Press with PVC, 1 minute jump rope to warm up your double-unders. WOD: Open 17.5 10 Rounds for Time: 9 x Thrusters (95/65#) 35 x Double Unders Scaled – 9 x Thrusters (65/45#) 35 x single-unders (There is a 40 minute time cap) Strength: Deadlift, deload Work: more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 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, 24/20″ 30 Wall ball shots, 20/14# Cooldown: banded stretches of shoulders and hips
CONTINUE READINGWarmup: ROM drills, dynamic stretch, 10 good mornings with bar, 15 jumping squats, 20 decline pushups, 25 sit ups Strength: Deadlift deload week 5/5/5 @ 40/50/60% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Push ups 15 med ball sit ups Then 1000m run or 800m run (if you rowed more »
CONTINUE READINGWarmup: ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Deload: 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown: Up dog, down dog, mobilize
CONTINUE READINGWarmup: ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0 WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 wall balls 1000m row or 800m run Cooldown: 50 floor wipers, roll out and stretch
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