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squats'S ARCHIVE

  • Mon.3.1.21

    By CoachBo | In WOD | on March 1, 2021

    Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

    CONTINUE READING
  • Mon.1.25.21

    By CoachBo | In WOD | on January 25, 2021

    Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for Time 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Squat Jumps Cooldown: 2 x 2:00 Plank holds, roll out and stretch

    CONTINUE READING
  • Wed.12.2.20

    By CoachBo | In WOD | on December 2, 2020

    Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

    CONTINUE READING
  • Mon.11.30.20

    By CoachBo | In WOD | on November 30, 2020

    Warmup: ROM, dynamic stretches, 400m run, 5 broad jump burpees Strength: Front Squat 5 x 3 Moderately Heavy WOD: 6 rounds of: 1 minute of burpees 1 minute of air squats 1 minute of double unders 1 minute rest Don’t hold back, this is about mental toughness. Aim to match each round rep for rep! more »

    CONTINUE READING
  • Mon.11.2.20

    By CoachBo | In WOD | on November 2, 2020

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Deadlift 5 x 5 moderate weight WOD: 4 rounds 40 Skipping Jump Rope 30 Squats 20 DB Power Snatch, alt. Cooldown: Childs pose, pigeon, saddle, twist

    CONTINUE READING
  • Mon.9.14.20

    By CoachBo | In WOD | on September 14, 2020

    Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

    CONTINUE READING
  • Sat.9.5.20

    By CoachBo | In WOD | on September 4, 2020

    Warmup: ROM, dynamic stretches, 10 burpees, 10 Flag push ups, 10 Lunges, ea WOD: 20:00 AMRAP 40 Air Squats 20 Push-Ups 10 Med-ball Burpee Press Every 2 minutes on the minute starting 0:00, perform: 40 Double-Unders On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order more »

    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
  • Wed.7.1.20

    By CoachBo | In WOD | on June 30, 2020

    Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 Burpee jacks 20 Jumping squats 800m Run 15 Hand release push ups 20 Lunges (ea leg) 800m Run 15 Dips 20 Goblet squats 400m Run Cooldown: roll out and stretch

    CONTINUE READING
  • Wed.6.3.20

    By CoachBo | In WOD | on June 3, 2020

    Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat or Goblet Squats 10 x 3 :30 rest WOD: 20:00 AMRAP 30 Wall Balls Or KB Swings 20 lateral lunges, alt 10 GHD Sit ups or V-Ups 500m Row or 400m Run Cooldown: Roll and stretch

    CONTINUE READING
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