Warmup: ROM, dynamic stretches, :30 each – Jumping jacks, Squats, Flag Push ups, Hollow hold, Arch hold Strength: Back Squat5 x 8 @ 75% WOD: For Time 21-15-9 Hang power clean Push press Over the bar burpees Cooldown: Childs, pigeon, saddle poses
CONTINUE READINGWarmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength: Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »
CONTINUE READINGWarmup: ROM, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1Rm WOD: 15 Min AMRAP 4 Hang Power Snatch 8 Over the bar Burpees Cooldown: Work on skills, roll out and stretch
CONTINUE READINGWarmup: ROM drills, Burgener Warmup, Junkyard dog Strength: Find new 1 RM in Snatch Find new 1 RM in Clean & Jerk WOD: 10 min AMRAP 7 Thrusters (95/65#) 10 Over the bar burpees Cooldown: 50 Arm Haulers, 50 4-ct flutter kicks. Roll and stretch
CONTINUE READINGWarmup: ROM Drills, 15 pushups, 20 arm circles Strength: Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD: 5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch
CONTINUE READINGWarmup: ROM drills, 50 m broad jump burpees WOD 4 Rounds for time of: 1000m Row 15 Thrusters (85#/55#) 15 Pull Ups 15 Over the bar Burpees Roll out and stretch
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