Warmup: ROM, dynamic stretches, 20 Goblet squats; 10 Single arm Push Press, each arm; 10 Single arm Thrusters, each arm; 10 Renegade rows; 10 Wtd Sit ups WOD: 20-16-12-8-4 Med Ball V-ups Weighted Step Ups, ea leg Med Ball Push Ups Cooldown: Childs, pigeon, saddle poses
CONTINUE READINGWarmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 decline push ups 30 Double Unders Finish with Stew Smith’s ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), Bird Dog (2 x 20 alt); Superman (2 x 10 reps); more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »
CONTINUE READINGWarmup: ROM, dynamic stretches, go through each of the movements, build to your working weight. Do 3 of each lift and 15 of each bodyweight exercise WOD: “Woehlke” 3 rounds, each for time of: 4 jerks, 185 lb.* 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest more »
CONTINUE READINGWarmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »
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