Warmup: ROM, dynamic stretches, :30 handstand hold 10 reps each Pike Push-ups, Squats, Mountain climbers, knee sit throughs, sit ups, banded clam shells, ea side Strength: Strict Press 10 x 3 @ 80% WOD: 20:00 AMRAP 400m run 5 burpees 10 lunges 15 straight leg sit ups Cooldown: lizard, pigeon, spinal twist
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds 30 forward lunges 30 dips 30 reverse lunges 30 alternating v-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps Cooldown: 2 x 2:00 Plank holds, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Back Squat 5 x 3 Moderately Heavy WOD: 5 Rounds 20 Chest high KB Swings 20 Lunges, Right 20 Tuck Ups 20 Lunges, Left Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.
CONTINUE READINGWarmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat 5 x 5 Moderate weight, slow tempo WOD: 5 Rounds for Time of: 20 DB lunges 10 DB Push Press 10 Knees to Elbows Cooldown: Stretch – Cobra, doorway, twists, pigeons
CONTINUE READINGWarmup: ROM, dynamic stretches, arm circles, 10 inchworm, 250m row WOD: 4 rounds 500m Row 40 Arm Haulers 30 Walking lunges 20 dips 10 GHD Sit ups Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 3 rounds of :20 each Squats, Hand release push up, Knee Sit Throughs, Glute bridges, Burpees WOD: 4 Rounds 10 Renegade Rows 20 Box Jumps 30 Sit ups 40 Lunges Cooldown: Ab circuit, stretch and roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat or Goblet Squats 10 x 3 :30 rest WOD: 20:00 AMRAP 30 Wall Balls Or KB Swings 20 lateral lunges, alt 10 GHD Sit ups or V-Ups 500m Row or 400m Run Cooldown: Roll and stretch
CONTINUE READING