Warmup: ROM drills, dynamic stretches, 250m row, 20 plank shoulder taps, 15 dips WOD: 20:00 AMRAP 500m Row 20 Dips 15 Plank hip dips, ea 10 Push-ups Cooldown: shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM, Dynamic stretches, :30 each: squat hold, squats, bird dogs, pike push ups, mountain climbers, sit ups Strength: Deadlift 5 x 5 @ 85% WOD: 2 rounds – 1:00 work/:15 transition Tricep dips Plank shoulder taps Arm haulers one arm push up L then right diamond push ups Plank jacks Plank Cooldown: chest and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds30 forward lunges30 dips30 reverse lunges30 alternating v-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5 x 5 @ 65% WOD: 20 Min AMRAP 10 KB Swings 10 Dips (ring or box) 10 Burpees 100m sprint; walk back Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds30 forward lunges30 dips30 reverse lunges30 alternating v-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips20 jump squats30 4ct mountain climbers40 side plank knee to elbow taps50 alternating pistols Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises10 KB Swings15 Burpees10 Wall Balls5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of:10 push ups20 tricep dips30 squats40 lunges50 sit ups60 second wall sit400m run Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 squats, 10 inchworms, 10 Supermans WOD: 8 rounds for time 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: stretch
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