Warmup: ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 Pistols Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 Burpee jacks 20 Jumping squats 800m Run 15 Hand release push ups 20 Lunges (ea leg) 800m Run 15 Dips 20 Goblet squats 400m Run Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows), 20 hand-release pushups, 20 sit ups (hands behind head) WOD: For time 200m Run 20 Pull ups 5 Dips 400m Run 10 Pull ups 10 Dips 800m Run 5 Pull ups 20 Dips Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength: Strict Press Warmup to 75% Work: 10 x 5 WOD: 3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD: 20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown: 30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 diamond pushups, 20 squats, 30 situps, 5 min Max rep Double Unders/jump rope WOD: 30 min AMRAP 400m Run 15 burpees 10 dips Cooldown: 50 Hollow Rocks, 50 Arch Rocks, Roll 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 dips 20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each side more »
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