Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown: stretch and roll out achilles and calves. Use lacrosse ball on shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push Press (55/75#) 50 Sit ups 10 Alt. Jumping Lunges, each 50 Back Extension 10 Barbell Row (same bar as PP) 50 Squats Cooldown: 50 Good morning darlings, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 800m run then 30-20-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, each side – use heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: 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 READINGWarmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 3 @ 80% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
CONTINUE READINGTune into FB live stream to keep up with Fred, Bobby, Justin and me as we race Ironman Texas today. Warmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown: stretch more »
CONTINUE READINGWarmup: ROM, dynamic stretches. 1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD: 3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown: Updog/downdog + walk the dog combos x 5
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 banded pull aparts, 15 burpees WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown: stretch and roll out achilles and calves. Use lacrosse ball on shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, run 400m Death by: Five the first minute, go up by 5 every minute on the minute. Double unders Sit ups (ab mat or GHD) Back Extensions Cooldown: 5 x Updog/Downdog combos
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Weighted situps Cooldown: banded shoulder and hip stretches, roll out
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