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flutter kicks'S ARCHIVE

  • Wed.11.23.16

    By CoachBo | In WOD | on November 22, 2016

    Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Work: 5/5/5 @ 45/55/65% 1RM Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise Row V-ups Reverse Crunches Knees to Elbow cross-under more »

    CONTINUE READING
  • Sat.11.5.16

    By CoachBo | In WOD | on November 4, 2016

    Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups, 3 x 30 seconds of battling rope WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

    CONTINUE READING
  • Fri.10.21.16

    By CoachBo | In WOD | on October 20, 2016

    Warmup: ROM, dynamic stretches, 15 inch worms with pushups, 15 burpees WOD: 30 Min AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups Cooldown: roll out and stretch

    CONTINUE READING
  • Sun.9.25.16

    By CoachBo | In WOD | on September 24, 2016

    Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups

    CONTINUE READING
  • Wed.5.17.16

    By CoachBo | In WOD | on August 16, 2016

    Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup to your 80% 1 RM Work: 5 x 3, rest 1 minute between each set Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 more »

    CONTINUE READING
  • Fri.6.3.16

    By CoachBo | In WOD | on June 2, 2016

    Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees, butt kicks WOD: For time Partner row to 10,000 m. Partners can decide how to split the distance, do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: max wall sits, 100 more »

    CONTINUE READING
  • Sun.3.6.16

    By CoachBo | In WOD | on March 5, 2016

    Warmup: ROM drills, dynamic stretches, 400m run, 25 squats, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 Front squats (135/85#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

    CONTINUE READING
  • Wed.3.2.16

    By CoachBo | In WOD | on March 1, 2016

    **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 READING
  • Wed.1.20.16

    By CoachBo | In WOD | on January 19, 2016

    Warmup:   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 READING
  • Sat.8.29.15

    By CoachBo | In WOD | on August 28, 2015

    Warmup: ROM drills, dynamic stretches, 800m easy pace run WOD: 4 rounds 50m sprint 25 4ct flutter kicks 25 strict press (75/55#) 25 V-ups 25 Lunges (each leg) Cooldown: roll out and stretch

    CONTINUE READING
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