Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 Sumo Deadlift High Pull (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches30 4-ct Mountain climber30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back100 Kettle bell Figure 8’s100m Med ball Run (20/14#)100 air squats100m walking lunges Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 30 Goblet Squats 15 Atomic Sit-ups 400m Run 20 Goblet Squats 10 Atomic Sit-ups 200m Run 10 Goblet Squats 5 Atomic Sit-ups Cooldown: Rollout and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD: 4 Rounds 10 TTB15 Burpees20 Slow Mountain Climbers400m run Cooldown: Ab circuit, roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 push ups, 15 jumping squats, 2:00 plank Strength: Bench Press 5 x 5 @ 80% 1RM WOD: 4 Rounds 20 Bicycle Sit-ups 15 Seated Leg Raises 10 Burpee DB Snatch 15 Seated Leg Raises 20 Bicycle Sit-ups 200m run/250m row Cooldown: stretch
CONTINUE READINGWarmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 200m Run 15 Box Jumps 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: Deck of Cards30:00 As Many Reps As Possible Shuffle up a deck of cards, including Jokers! Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.Get through as much more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Weighted lunges, alt15 DB Flies200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, Shoulder Openers with PVC, calf stretches, 10 Jumping Squats, 10 Front squats with PVC Strength: Front SquatWarmup to 75%Work: 5 x 1 work up to find your new 1 rep max WOD:2:00 Double/Single Unders 5 rounds – :30 max rep KB swings (53/35#) :30 rest Run 400m 5 rounds – :30 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »
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