Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Deadlift 5 x 5 moderate weight WOD: 4 rounds 40 Skipping Jump Rope 30 Squats 20 DB Power Snatch, alt. Cooldown: Childs pose, pigeon, saddle, twist
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 High knees, 20 Mountain Climbers (Slow), 10 Squat and reach, 20 banded Squat walk, each side, 10 Flag Push ups Strength: Deadlift 10 x 3 easy to moderate weight. 30-90sec rest WOD: “Pandemic” Number of reps x 1,2,3…10…3,2,1 1 Burpee 2 Mountain Climbers 3 Sit ups Cooldown: childs, pigeon, saddle, more »
CONTINUE READINGWarmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown: Roll out and stretch.
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out
CONTINUE READINGWarmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch
CONTINUE READINGWarmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup to 75% Work: 10 x 5 WOD: 20 min AMRAP 10 Hang power cleans (95#/65#) 10 goblet squats (53#/35#) 400m Run Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30-20-10 of Wall balls and good mornings with bar Strength: Deadlift 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 2 Rounds for time 10 Hang Power Cleans (65-95/95-125#) 50 Walking Lunge steps 100 Double Unders more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift 10 x 1-3 @ 85% WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch
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