Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: Tabata: 8 Rounds – :20 work/:10 High Knee sprints Jump rope Then 2 rounds for time 20-15-10 each Crab Toe Taps, alt Plank windmill and toe taps Sit throughs, alt Cooldown: :30 each: cat/cow; more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 30 seconds – Plank taps (tap opposite shoulder, alternate) 1 minute – High Knees 30 seconds – Inch worms (walk out to plank; walk feet up to hands; stand up) 1 minute – Jumping Jacks 30 seconds – Squats 1 minute – Butt kicks Rest 3 more »
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