Warmup: ROM, dynamic stretches, 400m easy pace run, 15 ring rows, 25 sit ups WOD: 5 RFT: 200 m run 15 Pullups 20 GHD sit ups Cooldown: 5 x Updog/downdog flow; roll and stretch shoulders and back
CONTINUE READINGWarmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown: Roll out and stretch, focus on calves, quads and IT bands
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD: “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM, death by 10 meters WOD: 4 Rounds 10 Thrusters (65-95/45-65#) 15 Pullups 20 Burpees 30 Situps Cooldown: Stay for yoga
CONTINUE READINGWarmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength: Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »
CONTINUE READINGWarmup: ROM drills, 15 squats, 15 Goblet squats Strength: Back Squat Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Overhead Squats (95/65#) Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
CONTINUE READINGWarm-up: ROM drills, 10 pull-ups, 15 squats, 20 burpees Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: For Time 25 Chest to bar pull-ups 50 Burpees 1500M Row Cooldown: 2 min plank hold. Roll out 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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