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 1-legged squats Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 1-2 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: 10 “gift giving” abs, Roll and Stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, run around Warren park pond and back WOD: 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 3 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: 10 “gift giving” abs, Roll and Stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »
CONTINUE READING**Remember Body Analytics will be here this evening, please be on time for your time slot. There is still space available if you have not already signed up. Warmup: ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press, deload 5/5/5 @ 40/50/60% WOD: 20 min AMRAP 50 – more »
CONTINUE READINGWarmup: ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM, 500m row, 20 push ups Stretch: Bench Press Warmup: 5/5/3 @ 40/50/60% 1/1/1/1/1 to find new 1 RM WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown: Roll and Stretch
CONTINUE READINGWarmup: ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip
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