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pushups'S ARCHIVE

  • Mon.5.17.21

    By CoachBo | In WOD | on May 17, 2021

    Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

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  • Mon.10.12.20

    By CoachBo | In WOD | on October 12, 2020

    Warmup: ROM, dynamic stretches, 15 burpees, 15 sit through’s, 15 lunges WOD: 3 Rounds for Time 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Alternating Jumping Lunges 15 Sit-Ups 10 Push-Ups 5 Pull-Ups Rest 3 minutes Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.7.8.20

    By CoachBo | In WOD | on July 8, 2020

    Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

    CONTINUE READING
  • Sun.7.7.19

    By CoachBo | In WOD | on July 6, 2019

    Warmup: ROM, dynamic stretches, banded pull aparts and pass throughs, 2:00 Plank – do alternating shoulder taps in the last :30, 15 inchworms, 10 banded lat pull downs, 400m run WOD: 10-15 Rounds for time 5 Pullups 5 Push ups 5 Squats 5 Sit ups 5 Back Extensions Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.5.8.19

    By CoachBo | In WOD | on May 7, 2019

    Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over Row Warmup to 80% Work: 10 x 3 WOD: Run 200m 5 rounds: :30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds: :30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; more »

    CONTINUE READING
  • Mon.4.29.19

    By CoachBo | In WOD | on April 28, 2019

    Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunge steps 15 push-ups Cooldown: 50 sit ups, roll out and stretch

    CONTINUE READING
  • Wed.4.17.19

    By CoachBo | In WOD | on April 16, 2019

    Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sun.12.16.18

    By CoachBo | In WOD | on December 15, 2018

    Warmup:  ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

    CONTINUE READING
  • Sun.9.16.18

    By CoachBo | In WOD | on September 15, 2018

    Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

    CONTINUE READING
  • Fri.9.14.18

    By CoachBo | In WOD | on September 13, 2018

    Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

    CONTINUE READING
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