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    WEDNESDAY5:45 - 9:00am
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    ADDRESS7855 Daylily Way Frisco, TX 75033

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situps'S ARCHIVE

  • Sun.10.29.17

    By CoachBo | In WOD | on October 28, 2017

    Warmup: ROM. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups 5 x 3 Hang Power Cleans. Build on weight for each round, :90 rest WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

    CONTINUE READING
  • Fri.10.27.17

    By CoachBo | In WOD | on October 26, 2017

    Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run WOD: 10:00 AMRAP 4 KB Single Arm Snatch, ea side AHAP 8 Burpees 12 Situps Rest 5 minutes, Then 10:00 AMRAP 10 Russian Kettlebell Swings 53/35# 100m Sprint (fast cadence/turnover) Cooldown:  smash shoulders, abs and more »

    CONTINUE READING
  • Wed.9.20.17

    By CoachBo | In WOD | on September 19, 2017

    Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 70/80/90% WOD: 4 Rounds 10 Pullups 400m Sprint 25 Sit ups Cooldown:  work pecs and shoulders with lacrosse ball, hip more »

    CONTINUE READING
  • Fri.9.8.17

    By CoachBo | In WOD | on September 7, 2017

    Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch

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  • Fri.10.23.15

    By CoachBo | In WOD | on October 22, 2015

    ***Reminder!  The gym is closed today*** Gather with your classmates and knock this out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 V-ups Walking Lunge, 50 steps 50 V-ups 50 Burpees 50 Situps Cooldown – yoga flows, more »

    CONTINUE READING
  • Mon.10.19.15

    By CoachBo | In WOD | on October 18, 2015

    Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% !RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 24 minute AMRAP 44 Double Unders 24 Pushups 44 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

    CONTINUE READING
  • Sun.8.23.15

    By CoachBo | In WOD | on August 22, 2015

    Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. GOAL – Cycle whole deck. Hearts = Burpees more »

    CONTINUE READING
  • Sat.6.5.15

    By CoachBo | In WOD | on June 5, 2015

    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

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  • Mon.5.25.15

    By CoachBo | In WOD | on May 24, 2015

    Happy Memorial Day! Here’s a good warmup for our “Murph” that we will do next Saturday, May 30Th Warmup: ROM drills, Max strict pullups (or 20 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 more »

    CONTINUE READING
  • Wed.1.28.15

    By CoachBo | In WOD | on January 27, 2015

    Warmup: ROM, 15 push press, 10 Snatch, 10 OHS all with PVC Strength:  Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

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