Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown: 5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown: 5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches
CONTINUE READINGWarmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown: 5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 5 x 3 @ 65% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Sumo Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks WOD: For time Every 5 min for 40 minutes, alternate between the two: Row Double Unders Core: max wall sits, 100 4ct flutter kicks Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 500m row, 3:00 jump rope WOD: 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch
CONTINUE READING