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med ball cleans'S ARCHIVE

  • Wed.7.28.21

    By CoachBo | In WOD | on July 27, 2021

    Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

    CONTINUE READING
  • Fri.3.22.19

    By CoachBo | In WOD | on March 21, 2019

    Warmup:  ROM, dynamic stretches, 10 banded passthroughs, 3 around the world planks – 15 sec hold each side, 10 weighted jumping squats WOD: 5 Rounds for Time 5 pushups 7 DB push press 9 Med ball cleans 12 KB Swings 400m run, fast cadence Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sat.3.16.19

    By CoachBo | In WOD | on March 15, 2019

    Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch

    CONTINUE READING
  • Sat.9.29.18

    By CoachBo | In WOD | on September 28, 2018

    Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.6.27.18

    By CoachBo | In WOD | on June 26, 2018

    Warmup:  ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength:  Bench press 5 x 3 at 65% of your max WOD:  3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch

    CONTINUE READING
  • Wed.6.6.18

    By CoachBo | In WOD | on June 5, 2018

    Warmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM   WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.5.27.18

    By CoachBo | In WOD | on May 26, 2018

    Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.3.18.18

    By CoachBo | In WOD | on March 17, 2018

    Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch

    CONTINUE READING
  • Wed.2.28.18

    By CoachBo | In WOD | on February 27, 2018

    Warmup:  ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength:  Bench press 5 x 3 at 65% of your max WOD:  3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch  

    CONTINUE READING
  • Wed.2.14.18

    By CoachBo | In WOD | on February 13, 2018

    Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run Strength:  Front Squat Work up to a heavy single, then do 10 x 1 WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
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