Warmup: ROM, dynamic stretches, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees15 GHD or Med Ball sit-ups20 KB swings1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.
CONTINUE READINGWarmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 3 x :20 each jump rope, Squats, HRPU’s, Sit-ups Strength: Strict Press de-load 5 x 5 @ 65% WOD: 4 Rounds of 20 Chest high KBS 10 Plank hip dips (L+R = 2) 20 Seated leg raises (L+R = 2) Cooldown: doorway stretch, seated twist, cobra and quad stretches
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 30 reps of: Box Jumps KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec Jump Rope Cooldown: 2:00/s more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Shoulder Openers with PVC, calf stretches, 10 Jumping Squats, 10 Front squats with PVC Strength: Front SquatWarmup to 75%Work: 5 x 1 work up to find your new 1 rep max WOD:2:00 Double/Single Unders 5 rounds – :30 max rep KB swings (53/35#) :30 rest Run 400m 5 rounds – :30 more »
CONTINUE READINGWarmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 Goblet Squats WOD:40, 30, 20, 10 KB swings (35/26#)Wall balls (20/14#)Double Unders (4x singles) Cool down: 30 arch rocks, 30 hollow rocks, roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown: ab circuit from the board, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 strict pull-ups, 10 snap push ups Strength: Bent Over Rows Work: 10 x 3 @ 80% WOD: AMRAP 20 minutes: 30 Kettle Bell swings 200m Run 10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders
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