Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 90% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 5/3/1+ @ 75/85/95% 1 RM EMOM for 10 Min: 2 Power Cleans Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) more »
CONTINUE READINGWarmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup for 5 minutes, then Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 500m row, 3 x 10 Hand release pushups, 10 medicine ball cleans Strength: Bench Press, deload 5/5/5 @ 40/50/60% EMOM for 10 Min: Power Clean Increase weight at 3/5/7/9 WOD: 20 min AMRAP 100m Farmers Carry AHAP 15 KB Swings (53/35#) 10 Hanging leg raises Cooldown: roll out and stretch.
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 prisoner squats, 10 pushups (hold a tight, low position for 2 counts), 200m easy pace run WOD: 4 Rounds 400m run 15 Hanging leg raises 400m run 20 Wall balls Cooldown: banded shoulder stretches (contract/relax x 3), spend a lot of time rolling and stretching the achilles and calves
CONTINUE READINGWarmup: ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength: Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown: banded shoulder and hip stretches, roll out
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