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push ups'S ARCHIVE

  • Wed.12.14.16

    By CoachBo | In WOD | on December 13, 2016

    Warmup:  ROM drills, dynamic stretches, Junkyard dog, 10 front squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Max Warm-up to 60%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings more »

    CONTINUE READING
  • Sun.12.4.16

    By CoachBo | In WOD | on December 3, 2016

    Warmup: 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 READING
  • Sat.11.5.16

    By CoachBo | In WOD | on November 4, 2016

    Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups, 3 x 30 seconds of battling rope WOD: 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 30 push-ups Cooldown: Roll and stretch

    CONTINUE READING
  • Sun.9.4.16

    By CoachBo | In WOD | on September 3, 2016

    Warmup: ROM, dynamic stretches, 5 min jump rope, 15 GHD sit ups Death by: Double unders Sit ups Push-ups Two the first minute, go up by 2 every minute on the minute, keep going until you can no longer complete your reps within the minute. Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.7.25.16

    By CoachBo | In WOD | on July 24, 2016

    Warmup: ROM, dynamic stretches, 3 x 30 second handstand holds – rest 1 minute between each Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: For time 21-15-9 Deadlift @ 60/70/80% of your 1 RM Box Jumps Push-ups

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  • Mon.7.4.16

    By CoachBo | In WOD | on July 3, 2016

    Happy Independence Day! **Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Squats, 25 pushups, 25 sit-ups, 800m Run WOD: 20 min AMRAP 15 Tuck Jumps 15 Hollow Rocks 15 Dips 20 Walking Lunges more »

    CONTINUE READING
  • Sun.7.3.16

    By CoachBo | In WOD | on July 2, 2016

    **Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 sit-ups WOD: 5 Rounds 15 Burpees 20 Pushups 25 Bicycle Crunches 30 Mountain Climbers 45 Sec Plank Hold Cooldown: Roll more »

    CONTINUE READING
  • Sun.4.24.16

    By CoachBo | In WOD | on April 23, 2016

    Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups 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 more »

    CONTINUE READING
  • Fri.2.19.16

    By CoachBo | In WOD | on February 18, 2016

    Warmup:  ROM drills, dynamic stretches, 20 banded pull-downs, 20 pushups, 20 situps, 30 seconds of high knees, butt kicks, jumping jacks WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min more »

    CONTINUE READING
  • Sun.1.10.16

    By CoachBo | In WOD | on January 9, 2016

    Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 50 cal row 40 pullups 30 push-ups 20 atomic situps 50 cal row* 20 pullups 30 push-ups 40 atomic situps 50 cal row* Reps are cumulative. Partner not working will hold more »

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