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mountain climbers'S ARCHIVE

  • Sat.5.15.21

    By CoachBo | In WOD | on May 14, 2021

    Warm up: ROM, dynamic stretches, 15 burpees, 20 wall balls WOD: use Med ball for each movement (total reps per side, except push ups) 30-26-22-18-14-10-6-2 push ups, (do half reps on one side, half on the other) single-leg glute bridges mountain climbers leg extensions plank hip dips Cooldown: Roll and stretch

    CONTINUE READING
  • Sun.8.16.20

    By CoachBo | In WOD | on August 15, 2020

    Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 50 Double Unders 15 KB Swings 400m run 10 Slow Mountain Climbers Cooldown:  banded shoulder and hip stretches, roll out

    CONTINUE READING
  • Wed.7.8.20

    By CoachBo | In WOD | on July 8, 2020

    Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

    CONTINUE READING
  • Fri.7.12.19

    By CoachBo | In WOD | on July 11, 2019

    Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.4.17.19

    By CoachBo | In WOD | on April 16, 2019

    Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sun.9.16.18

    By CoachBo | In WOD | on September 15, 2018

    Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

    CONTINUE READING
  • Mon.9.10.18

    By CoachBo | In WOD | on September 9, 2018

    Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

    CONTINUE READING
  • Mon.4.16.18

    By CoachBo | In WOD | on April 15, 2018

    Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 5 @ 75% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

    CONTINUE READING
  • Mon.1.22.18

    By CoachBo | In WOD | on January 21, 2018

    Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD:  4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out more »

    CONTINUE READING
  • Sun.11.5.17

    By CoachBo | In WOD | on November 4, 2017

    Warmup:  ROM, dynamic stretches, 400M run, 25 sit-ups, 25 squats WOD:  3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Cooldown:  Roll out and stretch

    CONTINUE READING
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