Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, butt kicks, high knees, 10 thrusters with PVC WOD: 21 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 15 Thrusters (55-95/35-65#) 400m Heavy sandbag carry 9 Thrusters (55-95/35-65#) 400m Heavy sandbag carry Cool down: 2 min planks, 1 min side plank, each side.
CONTINUE READINGWarmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry 30 OH lunges (45/25# plates) Cooldown: Roll out and stretch
CONTINUE READINGSaturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »
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