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hollow rocks'S ARCHIVE

  • Mon.7.26.21

    By CoachBo | In WOD | on July 26, 2021

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Mon.8.24.20

    By CoachBo | In WOD | on August 23, 2020

    Warmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings Hollow Rocks Wall balls Arch Rocks Double Unders (4x singles) Cool down: roll out and stretch

    CONTINUE READING
  • Fri.9.21.18

    By CoachBo | In WOD | on September 20, 2018

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Fri.4.7.17

    By CoachBo | In WOD | on April 6, 2017

    Warmup:  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 READING
  • Fri.11.18.16

    By CoachBo | In WOD | on November 17, 2016

    Warmup:  ROM, dynamic stretches, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (modify  with box or band if needed.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »

    CONTINUE READING
  • Mon.7.4.16

    By CoachBo | In WOD | on July 3, 2016

    Happy Independence Day! **Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Squats, 25 pushups, 25 sit-ups, 800m Run WOD: 20 min AMRAP 15 Tuck Jumps 15 Hollow Rocks 15 Dips 20 Walking Lunges more »

    CONTINUE READING
  • Wed.6.29.16

    By CoachBo | In WOD | on June 28, 2016

    Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.3.26.16

    By CoachBo | In WOD | on March 25, 2016

    Warmup:  ROM, dynamic stretches, 15 dips, 30 sit ups, 30 Supermans WOD: 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even – 7 On the toe push-ups Odd – 5 Ring dips Cooldown: roll out and stretch

    CONTINUE READING
  • Wed.9.2.15

    By CoachBo | In WOD | on September 1, 2015

    Warmup: ROM, dynamic stretches, PVC shoulder stretches, 200m easy pace run, 20 jumping squats Skills: Practice 5-10 of each with bar: clean pulls, hang power clean, front squat, hang clean, jerk Strength: Clean + 1 Jerk Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 15 min AMRAP 30 Double Unders more »

    CONTINUE READING
  • Sat.8.15.15

    By CoachBo | In WOD | on August 14, 2015

    Warmup: ROM, dynamic stretches, 20 jumping squats, 30 sec high knees, 30 sec butt kicks WOD: 200m walking lunges 20 GHD situps 200m walking lunges 40 sit ups 200m walking lunges 60 hollow rocks 200m walking lunges Cooldown: updog/downdog x 5, stretch quads, roll out

    CONTINUE READING
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