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push press'S ARCHIVE

  • Fri.1.5.18

    By CoachBo | In WOD | on January 4, 2018

    Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

    CONTINUE READING
  • Wed.10.25.17

    By CoachBo | In WOD | on October 24, 2017

    Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

    CONTINUE READING
  • Mon.10.9.17

    By CoachBo | In WOD | on October 8, 2017

    Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min 15 air squats 20 push ups Strength: Back Squats Warmup to 90% 1RM Work: 10 x 1 reps, with 60-90 secs between reps WOD: 20 min AMRAP 10 Push-ups 10 Push Press (75-95/45-65#) 10 Bent Over Rows, same bar Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.8.23.17

    By CoachBo | In WOD | on August 22, 2017

    Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 16 DB Cleans (AHAP, use same weights for all exercises) 14 DB Push Press 12 Weighted Split Squat Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sun.7.23.17

    By CoachBo | In WOD | on July 22, 2017

    Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »

    CONTINUE READING
  • Sat.6.3.17

    By CoachBo | In WOD | on June 2, 2017

    Warmup: ROM, dynamic stretches, 400m run or 500m row WOD: 60 Sit ups 50 Push Press (45/35#) 40 Lunges 30 Toes to Bar 20 Ring Dips 10 Hand Stand Push ups Cooldown: plank variations – 3 Rounds of 10 x knee taps, each side; 10 x knee to elbow, each side; 10 x opposite knee more »

    CONTINUE READING
  • Wed.3.1.17

    By CoachBo | In WOD | on February 28, 2017

    **Body Analytics will be here!** Warmup:  ROM, dynamic stretches, 10 PVC press, 5 Pull ups, 2 min Jump rope Strength: Strict Press Warmup to 95% Work – 10 x 1 rep with 60-90 seconds between sets WOD:  If you didn’t do 17.1 on Monday, do it today Complete as many rounds as possible in 20 more »

    CONTINUE READING
  • Sun.2.19.17

    By CoachBo | In WOD | on February 18, 2017

    Warmup: ROM drills, dynamic stretches, 200m run, 30 ski jumps, 1 min side plank (each side) WOD: 30 minute AMRAP 800m Run 20 push press (95/65#) 10 Elevated or Ring Dips Cooldown: Roll out and stretch

    CONTINUE READING
  • Fri.12.2.16

    By CoachBo | In WOD | on December 1, 2016

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Mon.10.17.16

    By CoachBo | In WOD | on October 16, 2016

    Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side) Strength: Back Squat Warmup to 95% of your 1 RM Work: 10 x 1 with 60-90 seconds of rest between each set WOD: 3 Rounds 800m Run 20 push press (75-95/45-65#) 20 GHD sit ups more »

    CONTINUE READING
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