Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5
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 (125-145#/95 – 110#) 10 DB Thrusters 15 Plank jacks Cooldown: 2:00 plank, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 pass throughs and pull apart, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict PressWarmup to 75% then 5 x 1 – as heavy as possible WOD: For time 21-15-9 Deadlift @ 50% of your 1 RMBox JumpsPush-ups Cooldown: stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps DB Snatch, each side Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks WOD: 9, 8,7…3,2,1 of Deadlift (95/75#) Ring Rows Weighted step-ups (30/20#) * Russian Twist (30/20#) *R + more »
CONTINUE READINGWarmup: 1:00 Jumping jacks, good mornings with bar, Sit ups Strength: Deadlift 5×1-2 At 90% WOD: 15:00 AMRAP Row 250/Run 200 20 Straight leg sit ups 5 Single arm Hang Power Clean & Jerk – Right 5 Single arm Hang Power Clean & Jerk – Left 10 Weighted Step-ups, alternating Cooldown – child’s pose, pigeon, more »
CONTINUE READINGWarmup: ROM, Dynamic stretches, 15 Good mornings PVC, 20 Jumping Pullups, 25 back extensions Strength: Deadlifts5 x 5 @ 80%; Rest :60-:90 between sets WOD: 1000m row then 5 Rounds of 3:00 AMRAP/1:00 Rest between rounds: 5 Toes to Bar10 Ball Slams15 Goblet Squats (26/35#) then 800m Run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 5 x 3 Moderately Heavy WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups (Modifications: Back bend push ups, Renegade rows, DB Bent over row or Pike Push ups) Cooldown: Roll out and stretch
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